10 Tips for getting better sleep
In recent decade sleep problems are becoming part of the life of more and more people. The importance of the sleep is much more high than many people think and bad sleep can lead to problems in both physical and mental health.
Follow the tips below to improve your sleep:
1. Avoid nicotine, caffeine and alcohol in the late afternoon and evening - they all have negative impact on sleep.
2. Go to bed and get up at about the same time every day, even in weekends. This creates a constant sleep-wake cycle for your body.
3. Make sure your bеd and pillow are comfortable...pains in your back or neck are indication that you need a change. Do not satisfy until you find a comfortable mattress, pillow or whatever needs a change. Saving money from your sleep is definitely not a good idea.
4. Get a quick hot shower before sleep. The warm water will relax you and prepare you for sleep.
5. Make sure the air you breathe during the sleep is clean and oxygen-rich. If your bedroom is small and completely closed
after several hours you can start breathing an air which is not enough oxygen-rich. Sleeping with open window is the obvious solution but if not possible think about special equipment or better air-conditioning which has the option to import fresh air from outside. A cheap and simple solution is to keep the bedroom's door opened during the night to use air from the neighbour rooms.
Always open the window for 5 minutes before sleep for providing a complete refresh of the bedroom's air.
6. Normal room temperature. The best temperature for sleep is around 20 °C (68 °F). Too high temperature or having too many clothes / blankets will make you wake up many times during the night. On the other side - low temperature is also not recommended, because the body will start spending too much energy for warming itself.
7. Gradual wake up in the morning is very important. The natural waking is triggered by sun which brings light and warm. If your waking time is around sunrise and your bedroom has a window at the east - use it. The slowly increasing light and temperature gradually awakes the body.
It's also possible to simulate this by some special light clocks which gradually light up to simulate sunrise ( for example: Sunrise Alarm Clock or Peaceful Progression Wake Up Clock). A heating device configured to start increasing of the room temperature with 2-3 degrees about 15-20 minutes before your wake up time will also give your body a feeling for a natural waking.
8. Use your bedroom only for sleep. Your mind and body must "learn" that this place is only for relaxation and sleep. Don't bring any work in the bedroom.
9. Reduce all external noises - outside traffic noise, talking, noise from working electronic equipment.
10. Exercise regularly. Regular physical activity can help you fall asleep faster and make your sleep better. Avoid exercises 2-3 hours before going to bed. Don't exercise just before bedtime as this can make getting asleep even more difficult.