Sleep is one of the most important factors that influence human health, mood and the state of well being in general. Nevertheless, about a third of the world’s population complains about issues like sleep quality or insufficient hours of sleep. Here are a few rules that will help get rid of insomnia and improve the quality of your sleep:
1. Make sure you spend enough energy during the day
It is a well known fact that physical exercise promotes good sleep, which, in its turn, helps people regenerate their power supply. If you lead a sedentary life, about 30 minutes of fast walk are sufficient to meet the needs of daily workouts. Swimming, biking and jogging are just a few examples of physical activities that can help you sleep better at night.
2. Sleep in total darkness
The specialists recommend exposure to natural bright light at least for a part of the day and sleeping in total darkness. The contrast helps the body release melatonin – a hormone that plays an important role in the natural cycle sleep and wakefulness. Even if you don’t necessarily have to get out of the house, make a habit of taking a walk during the day, preferably in the morning hours.
3. Avoid stimulants like caffeine and nicotine during the second part of the day
While caffeine is well known for effects like chasing sleep away and enhancing the sensation of tiredness, nicotine can make you wake up during the night. Both of them can result in a decrease of your sleep’s quality. A coffee in the morning can have positive effects, but it is advisable you avoid drinking another one in the late hours of the afternoon if you want to have a good and restful night sleep.
4. Ventilate the bedroom before going to sleep
The human brain consumes more oxygen during REM sleep. This is why ventilating the bedroom is of utmost importance. Moreover, this will help cooling the room – another factor that contributes to the quality of your sleep. If possible, leave the window at least partially open during the entire night.
5. Don’t lie in bed waiting for sleep to come
If you have been lying in bed for more than 15 minutes already and you have not fallen asleep yet, it is advisable to get up and engage in a relaxing activity. Sleep works in cycles and it may take about another hour or an hour and a half until it will come.
These five simple rules are very important for you to obtain a good night’s rest. By respecting them and turning them into the foundation of your daily lifestyle, not only will you see the quality of your sleep improving, but you will also feel the benefits of a stronger healthier body and a much more relaxed and sharper mind.
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