Tired of being tired in the morning? Constantly tumbling from side to side, in anticipation that it is today that you will finally get the same night as you sleep carefree until the end of the morning? At Monhome we take healthy sleep very seriously, so we have some useful tips to help you achieve your goal.
1. CREATE A FAVORABLE ENVIRONMENT FOR SLEEP
Turning a bedroom into a sleeping environment is extremely important for a good sleep. A quiet, dark and cool room will be the perfect place. External noise is known to affect sleep quality, so if you live near a busy road or have noisy neighbors, lower the volume with earplugs or a white noise device. Black curtains or an eye mask will create that darkness that will tell your brain that it's time to sleep. The blue light of your phone, tablet and laptop will make your brain think it's day, so be sure to rule out these things when you go to bed. And if you can not live without a phone, go to the settings and change the brightness to “night mode”. You can also schedule it at the same time every night. It has also been found that the ideal temperature for your bedroom during sleep is 17-20°C, as it allows your body to rest at night.
2. PERFORM CERTAIN RITUALS BEFORE GOING TO BED
When you are preparing for bed, stick to the rest regime. Read something light, take a bath, meditate, ask your partner for a massage. Take the habit of “curtailing” your day and letting your body prepare for rest. Avoid stressful activities such as working or discussing emotional problems at night. Psychological stressful situations are known to cause the body to produce the stress hormone cortisol, which can increase alertness. If you experience emotional problems while sleeping, try to write down what you feel and then postpone it because your body has to focus on rest.
3. ADJUST YOUR INTERNAL CLOCK.
Your body recognizes your sleep patterns very well, so a regular sleep schedule will provide better quality and stability. Try, especially on weekends, to go to bed every night at the same time. Waking up at the same time is also very important, even if you did not sleep well the night before, an extra drive will help you compensate for the lack of sleep the next night. In addition, increasing natural sunlight or bright light during the day helps control your internal biological clock. Your body will match sunrise and sunset while maintaining a consistent sleep and waking cycle.
4. WATCH YOUR FLUID CONSUMPTION BEFORE SLEEPING.
Drink enough fluids throughout the day so that your body is well hydrated, 3 liters are recommended. Try not to drink any liquid 1 hour before bedtime and use the toilet just before falling asleep. Urinating at night affects sleep quality and daytime energy, so if you wake up frequently in the middle of the night and go to the toilet half-sleepy, review your fluid intake before going to bed.