Did you know that everything you do during the day has a significant impact on your sleep and can cause insomnia? Your daily rhythm, especially the one before you go to bed, can lead to serious problems with falling asleep or waking up at night, in other words – poor quality sleep, after which we wake up tired. How to sleep better?
Take care of your bedroom
First of all, it’s worth changing the bedroom decor. The interior should be conducive to relaxation, so it is worth painting the walls in bright colors, e.g. mint, blue, peach. If you are disturbed by the hustle and bustle, city noise, take care of sealing the windows and covering the curtains. Of course, the bedroom should have a comfortable bed of appropriate sizes, equipped with a comfortable mattress.
In winter it is important to moisturize the air. A simple way is to put a wet towel on the radiator. You can also buy a humidifier. It shouldn’t be too hot in the sleeping room. The ideal temperature is around 18 degrees Celsius. As for the bedroom, we avoid overwhelming decorations. We also do not put a clock in it, because the passage of time will only stress us when we cannot sleep.
Look at your diet
What we eat is of great importance for the quality of sleep. If you suffer from insomnia, change the diet to easily digestible. Make sure you eat your last meal about 2 hours before going to bed. Dinner should be light. The right choice will be fish, cooked poultry, salads. You can also choose to eat a bar of dark chocolate. It contains tryptophan, which is responsible for raising the level of serotonin in the body, which allows you to effectively relax.
Don’t drink coffee too late. You can bet on warm milk with a teaspoon of honey. A glass of hot cocoa can also help you fall asleep. If you prefer tea, choose herbal ones, e.g. chamomile, passion fruit, lemon balm or valerian. You can also try ready-made tea blends for sleep.
Morning workout
If you are restless in the evening and have difficulty falling asleep, the reason may be due to excess energy. You should do a few morning stretching exercises so that your energy is evenly distributed and will not accumulate and activate in the evening. Thanks to morning exercises, you strengthen your immune system, and at the end of the day you will feel like a well-deserved rest.
Plan meals
Pay special attention to what you eat!
Stop drinking coffee and other caffeine-containing drinks, especially in the evening. The stimulation effect associated with taking caffeine may persist up to 7 hours, so it is recommended to stop drinking coffee at noon. Chocolate and sparkling drinks have a similar effect on the body.
The last meal of the day should be eaten at least 2 hours before bedtime.
Turn off the TV and replace the smartphone
This is the simplest tip, which turns out to be the most difficult. It’s best for you to move the TV out of the bedroom. The same applies to a computer, smartphone and other electronic devices that can distract you. People who watch TV at bedtime fall asleep much later than those who did not look at bed screen of devices emitting blue light. If you find it difficult to fall asleep without a TV, remember that horror movies and movies that require more attention make you fall asleep with even greater difficulty and put yourself at risk of unpleasant dreams.
