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7 tips for a good night’s sleep
A good night’s sleep affects really everything from your immune system, mood to your ability to concentrate and memory. Most people need seven to eight hours of sleep a night to start the next day full of energy. But sleeping that many hours is not always a given for everyone. What can you do to get better sleep? And sleep through the night?Read more about the 7 tips for a good night’s sleep here. I sincerely hope there is a tip for you that helps you sleep better.
Try to wake up at the same time every morning. Seven days a week, including weekends.
It takes some time to learn this habit (this is not easy) and have results, but your body will respond positively if you maintain a regular sleep rhythm. If you are particularly tired, go to bed earlier instead of staying in your bed longer the next day.
Tip 2. Ban blue light from the bedroom
Natural light in the morning is good for the biological clock, on the other hand, blue light for example coming from your cell phone can really unbalance your rhythm. This is true the moment you go to sleep but also the moment you wake up. Try to avoid a blue screen an hour before you go to sleep and the first hour you wake up in the morning.
Tip 3. Create a routine
If you have a set routine every night before bed, your body recognizes sleep and prepares for it. For example, consider dimming the lights and brushing your teeth at a set time each night. Listening to a story or reading a book, try to find routines that make you relax.
What we eat and drink is also an important factor affecting our sleep quality. The general guideline is to avoid caffeine and alcohol in the evening and have dinner at least three hours before bedtime. You may still eat something in the evening but be careful what you eat. The food should not be too spicy, spicy or greasy. So what can you eat? Bananas, prunes, peanuts, cheese, almonds and dates, they actually stimulate the sleep hormone melatonin. And almonds also contain magnesium, which in turn causes your muscles to relax. Warm drinks such as chamomile tea, verbena tea, ginger tea or milk can also make you sleepy and relaxed. Research has also shown that eating more vegetables, fiber and foods rich in unsaturated fats helps improve sleep.
Tip 5. Avoid light and sound as much as possible
To sleep well, minimize noise and artificial light. Make your bedroom as dark as possible by blackout curtains or opt for a sleep mask to block out light.
To reduce background noise, the hum of an electric fan, your snoring partner or the sound of traffic or sirens outside, consider wearing earplugs.
Your bedroom is the room in your home where you should be able to relax completely. Create a calming space by combining fine colors, natural materials such as linen and textures. Use soft light for a warm atmosphere. Also choose the right bedding (linen bedding, for example) that ventilates well and keeps your body temperature constant. Too hot or too cold is neither conducive to a good night’s sleep. Avoid clutter and clothes lying around in your bedroom.
Tip 7: Invest in a good mattress
If your mattress does not give you proper support, you may feel tired and stiff when you wake up. A good mattress supports your entire body and keeps your spine in the right position. Is your partner taller, heavier or lighter? Then choose 2 single mattresses matched to each person’s body.