About 1/3 of your life is spent sleeping, so you should make good use of that time. A high quality night’s sleep determines not just your energy. Your mood, resilience and physical health also take heavy blows when you lie awake at night. So improving your sleep quality should be at the top of your priority list.
We have listed eight golden rules for a healthy sleep hygiene. Read, apply, sleep, repeat!
1. Rhythm and regularity
Go to sleep at the same time every day and also set your alarm clock at the same time every day. This way, you sleep the same amount of time every night, which is beneficial for your sleep quality.
2. Light
Light makes you produce cortisol. This is the hormone that literally makes us stand up. So it is best to avoid that just before you go to sleep. Leave your smartphones and tablets aside, dim the lights in your living room, make it cosy and create peace in your home.
3. Sleeping ritual
Go through the same routine every night before turning in for the night. This is how you teach your brain to go to sleep. For example, consecutively take a shower, drink a cup of herbal tea and read a book.
4. Bedroom
Keep your bedroom cool and dark. Using heavy blankets, heat and light can keep you awake. The ideal bedroom temperature is around 18 degrees Celsius.
5. Sleep and sex
That is all you use your bed for. Your brain should be able to rely on finding rest and relaxation to prepare for a high quality night.
6. No naps
Powernaps during the day might be healthy. Not if you are a bad sleeper. Even when you feel very tired, it is best to persevere.
7. Alcohol, caffeine and exercise
These have a stimulating effect and make you sleep more restlessly. Alcohol an ideal nightcap? Surely not! You do fall asleep more easily, but it causes your sleep quality to be lower. You dream more, move more, sleep more restlessly, sweat, and are more likely to need a nightly visit to the toilet. Do you like to have a tea before bed? Then choose lavender tea or herbal tea, as they do not contain caffeine.
8. Get up
Do you often wake up at night? If you lie awake for more than 15 minutes, get up and do something else. Do something that makes you sleepy. Read a book, for example.
With these eight tips, soon you will be sleeping like a rose.
