Tips for better sleep

We spend about one third of our lives sleeping, so it is important to take care of its quality and do everything to make it as good as possible. At the same time, during sleep, we go through a large number of physical and mental processes that are essential for our health - especially the psychological. How can we ensure that we sleep as well as possible to support our health and thus extend our life span? We have several tips for you on how to do it!

Treating yourself to regular, calm , high-quality and ideally undisturbed sleep , which will give us the energy we need, is what each of us strives for. Such sleep should ideally go through all its phases and we should feel rested and full of energy after waking up . If we do not pay enough attention to sleep, it can cause memory problems, headaches, anxiety, lack of concentration or perhaps too frequent mood swings in our body. In addition, quality sleep prevents various diseases and diseases of civilization . So how can you improve your sleep, and improve it even more?

Tips for your bedroom

• Eliminate blue light 2-3 hours before sleep . This creates a feeling of daytime in our brain and delays the need for sleep, which disrupts our normal rhythm and worsens the subsequent quality of sleep. In addition, it can cause problems with falling asleep . Therefore, avoid watching electronic devices such as phones, tablets, laptops, but also TV screens for at least an hour before going to bed. Replace the light bulbs in the bedroom with those with a warm yellow shade , which are also much more pleasant for our eyes , as well as the overall atmosphere of the bedroom.
• Do not be disturbed . Turn on "airplane mode" on your phone before going to bed and don't let messages or notifications disturb your sleep, which can often come on your phone all night long. Every unnecessary awakening will affect your health.
• Make sure you get enough fresh air before going to bed . Ventilate thoroughly and reduce the radiator to a minimum during the heating season. It is recommended to have 16-19 °C in the bedroom. You can reach for a scented candle or stick at least an hour before bed, but avoid strong scents. On the contrary, choose those that have calming effects , such as lavender or lemon balm. However, pay attention to safety and do not forget to extinguish the candle or stick thoroughly before going to bed. Freshly made duvets and mattresses will give you a similar effect . The soothing smell of freshly washed bed linen has no competition in this respect!
• Darken yourself . Just as it is important to eliminate blue light before bed, you should also suppress any other light as much as possible, including natural light. Especially in the summer months, when it gets dark later (and dawns very early), you will appreciate the properties of dark and heavy curtains, blinds or blinds. Again, this will help your body's internal clock and promote sufficient sleep .
• Suppress all sounds . As well as darkness and the elimination of light, it is important to avoid all distracting sounds. And it's not just the noise from the street or from the adjacent rooms, but it's not ideal for sleep even if you fall asleep to the sound of music or an audiobook. In addition to the noise subliminally occupying your brain, at some point you are forced to interrupt your sleep and turn off the sound device - and again, you are forced to absorb the effects of blue light.
• Invest in a bed and everything that goes with it . It is important to choose not only the bed itself and the bed frame, but also pillows, duvets and bedding . Do not give in to the first impression and do not choose only from an aesthetic point of view, but pay attention to the correct selection of quality materials : ideal are those that are hypoallergenic in themselves or that have been modified during processing. At the same time, the bedding should be made of a material that is airy and in which you will not sweat unnecessarily, but at the same time you will not feel cold in it even in a colder room. The perfect material is, for example, cotton satin , which literally blends with your skin and you will fall asleep with ease and a sense of comfort.
• Surround yourself with pleasant and calm colors . Avoid brightly colored walls in the bedroom, think about the power of colors when choosing accessories and bedding. Pastel and earthy shades like light green , gray or beige or classic white will be the best choice for your sleeping mind. And don't forget the flowers . The sight of their leaves also has a calming effect, and they will make the air in your bedroom cleaner and fresher.

Tips for activities before bed

• Try to go to bed at the same time every time and get up at the same time every day. Our body (and especially the brain) love regular habits and rituals, which will soon learn and improve your life.
• Treat yourself to a cup of herbal tea or warm milk - they will help you calm down and induce a feeling of relaxation . However, think ahead and treat yourself to a cup of something warm to calm down at least an hour before you go to bed. That way, you won't have to fight the urge to jump up while falling asleep.
• Don't overeat before bed, but don't go to bed hungry either ! In the evening, prefer lighter meals and those that are well digested. At the same time, choose so that the food satiates you sufficiently until the morning and you do not wake up hungry. Avoid overly spicy, fatty and salty foods. Also avoid alcohol and drinks containing caffeine and sugar.
• Treat yourself to a warm shower or bath to which you can add a few drops of essential oil . Warm water will calm your mind and, in addition, perfectly prepare your body for sleep.
• Try quiet yoga , stretching or meditation . Conversely, avoid strength training or fast-paced cardio. A walk in the fresh air or swimming is also ideal.

Tips for activities after waking up

• Take a deep breath and exhale several times. Smile at yourself in the mirror and try to imagine everything pleasant that awaits you that day. Set your mind positively in the morning and try to keep it ideal throughout the day. For example, morning meditation will help you with this.
• Try to start the day with a cold shower , it works wonders. And if you expose yourself to the sun for at least 10 minutes , your morning will be even more pleasant.
• Drink a glass of lukewarm water (perhaps with a little lemon juice). Not only do you hydrate your body after a long night, but you also start your digestion and prepare it for the whole long day, when it has to work well.
• Just as you stretch in the evening , you can engage in a slightly more dynamic exercise in the morning, which will pleasantly stimulate the stiff body after the night and at the same time give you a great wake-up call. In addition, you will help the release of endorphins , so you will immediately have a more positive morning!

If you suffer from occasional sleep problems, avoid caffeine (at least 8 hours before the planned bedtime) and overly sweet drinks in the early afternoon, and be careful with black or green tea as well. You can also reach for calming herbs and herbal food supplements. However, if you can't fall asleep every night, and you keep waking up during the night, consider seeing a doctor early - you can prevent more serious problems.