Sleep is a pleasure but not everyone's enjoyment in the same way. The anxiety of everyday life can lead to insomnia, and in turn to fatigue, reduced strengths, and so on. If you want to improve the quality of your sleep, here are some tips that are good to know.
1. Follow a specific sleep schedule. It may not sound tempting or totally feasible, but if you sleep and wake up at the same time each day, you help adjust your biological clock. Try not to change your sleeping schedule by changing it more than an hour at weekends.
2. Follow a ritual before falling to sleep. Just as little children sleep better when they are bathing, eating something and reading a fairy tale, so adults can get a better quality sleep by following a routine. Some relaxing activities such as reading a book or television can help. Avoid however any stressful or stimulating activities that could make your body produce cortisol, the stress-causing hormone.
3. Observe what you eat and what you drink. Do not eat big meals just before you fall asleep, but do not go to sleep on an empty stomach. The rumbling or bloating will make you feel uncomfortable, so you will not sleep easily. However, drinking a glass of warm milk, which contains tryptophan, an amino acid that interacts with melatonin will help you sleep more easily.
4. Do not look at the clock. When you have insomnia, it is tempting to see what time it is at intervals. But looking at the clock makes your sleep even harder. So be sure to remove your clocks or your mobile phone.
5. Create a proper sleep environment. Make sure your room is cool, dark and quiet. It is usually harder to sleep when your room is too hot when there is noisy or bright. The ideal temperature for the room you sleep is between 15 to 19 degrees Celsius.
6. Choose the right pajamas. Surely, you did not expect to read that pajamas are playing a quality sleep, but according to research, those who wear wool pajamas compared to cotton gain about 15 minutes more sleep. This is because wool better regulates the temperature of your body and therefore you sleep faster, more, but also more qualitatively.
7. Rate your bed. How old is your mattress? When was the last time you bought a new pillow? Is your good quality mattress or quilt? You may consider these sleeping parameters insignificant, but a hard mattress or an inconvenient pillow can make you sick.
8. Reduce caffeine, nicotine and alcohol. Maybe caffeine is necessary to have a good day at work, but its effects may be negative on the part of sleep, keeping you awake for hours. Also a good idea is to reduce nicotine and alcohol. Stimulating effects of nicotine can affect your sleep and although alcohol can cause drowsiness, it can also ruin your sleep later in the night
9. Turn off electronic devices. The light from your phone, tablet or laptop can affect melatonin levels. Turn off the monitors an hour before falling asleep. If this seems difficult, select specific settings for warmer colors on the screens of each electronic device.
10. Keep the bedroom only for your sleep. Try your bedroom to have no more functions. For example, do not place the office in the bedroom. This will enhance your mental relationship with sleep and help you sleep better.
11. Do not sleep at midday. It can be tempting to lie down for a while on the couch and to sleep during the day. However, it is good to avoid it, because you will sleep longer until you fall asleep. If you need to rest a little at midday try not to sleep for more than 20 minutes.