Sleep better, live better

We spend a third of our lives sleeping. Although its function isn’t completely clear yet, sleep is definitely one of the most important human needs. It is scientifically proven that it improves memory, creativity and coordination, increases intellectual and physical abilities, promotes long life, protects against depression, and strengthens the immune system. There is defintely no denying, that the quality of our sleep affects the quality of our daily living, which is why we present you with 11 options for optimizing this necessary nighttime relaxation.

 

  1.      Don’t forget to turn off the tv and the computer before going to bed. The light that is being emitted from these appliances not only irritates the nervous system, but also disturbs the natural melatonin production, which can weaken the immune system.
  2.      Even if you feel rejuvenated afterwards, try to avoid napping as much as possible. This doesn’t mean that an occasional 20-minute slumber is unhealthy, more so that daytime sleeping can negatively impact a timely rest at night.
  3.      Find a comfortable sleeping position. We all want our muscles to be relaxed during sleep, but this is sometimes impossible due to unbearable pain. If you are experiencing back ache, try laying on your side and placing the pillow between your knees. If you actually prefer sleeping on your back, place the pillow under your knees in order to prevent your back from straining at night.
  4.      The right neck position is also very important, which is why the anatomical pillows are more than just a commercial. They will keep your neck in a neutral position at night, and provide you with a healthy sleep. Thanks to them you won’t be waking up with a stiff neck in the morning.
  5.      Make sure to vacuum your mattress regularly in order to reduce any irritants. Mites and dust can cause nasal congestion or rinsing, therefore preventing a calm night’s sleep.   
  6.      Try going to bed and waking up at the same time. If it’s possible organize your daily routine so that you can fall asleep at the right time (before midnight), and wake up every morning around 7-8 a.m.
  7.      The best time for exercising is before noon, or early in the afternoon. If this isn’t possible, make sure to end your training routine at least three hours (no later than 8.p.m.) before going to bed.
  8.      Don’t eat right before crawling into bed. Even if you’ve worked like a dog, by no means is it worth munching late at night. Eat your last meal should at least 2 hours before going to sleep. Also make sure to avoid greasy and salty food, as well vegetables and fruit that will make you bloat.
  9.      Choose beddings with calm colors, lower the blinds, fill the room with sleep-inducing aromas like lavender, and you will soon enter the realm of dreams.
  10.    Leave your worries behind as you allow yourself to spend the night in soothing dreams. Even though some people find it hard to relax, a warm bath or a shower can do the trick.
  11.      If the sleep deprivation starts to negatively impact your daily activities, make sure to contact your physician,. It is also advised not to take sleeping pills without the physician’s permission.