As you make your bed so you must lie on it - 8 tips for better sleep
An average person spends one third of his life - approximately 25 years - with sleeping. It seems a lot, doesn't it? Still many people underestimate the importance of the right amount of rest. Researches show that around 35% of the adult population does not get enough sleep. And what are the consequences? Coronary disease, diabetes, obesity, Alzheimer disease, depression and cancer: to mention just the most common diseases originating from lack of sleep. Are you also in danger? Are you ready to change the sad situation? Today I have brought 8 lifestyle tips for you to become more relaxed and healthier.
1. START AND CLOSE YOUR DAY WITH MEDITATION!
Regular meditation is beneficial for your body and soul. It has a regulating impact on the two main cycles of sleeping, the NREM and REM phases, this way improving its quality. It helps to fight anxiety, improves the heart's healthy functioning, the regulation of the body temperature and fighting fears. This way the development of insomnia and sleep disorders can be prevented.
2. MOVE YOUR BODY!
But why? It protects your immune system, improves your cardiac and breathing functions, you will be happier and your metabolism will also be restored. So it ensures quality sleep and it will also be easier for you to recharge during rest. If you can, please do not exercise 3 hours before going to sleep so that your body could more easily prepare for a good night's sleep.
3. GET UP AND GO TO BED AT THE RIGHT TIME!
If you are struggling with insomnia, get up and go to bed everyday at the same time, independently from whether it's weekday or weekend. Regularity is beneficial for your biorhythm.
4. GET RID OF ELECTRONIC GADGETS!
Put away your LED lamps, laptops and televisions, as far as possible from your bed. They prevent you from sleeping deep and also prevent the release of melatonin, this way ruining your sleeping cycle.
5. GO TO BED WHEN YOU ARE SLEEPY!
Don't fall into the trap of falling asleep on your couch and climbing half asleep to your bed! This also breaks the healthy cycle of sleeping.
6. PAY ATTENTION TO YOUR ROOM'S TEMPERATURE!
Let your room be a little bit colder than the daily temperature, around 18 °C. Your body's basic temperature has to decrease a few degrees in order for the undisturbed sleep to start.
7. AVOID SLEEPING PILLS!
They do not promote natural sleep, but contrarily break your body's normal way of functioning. They can easily ruin your memory and you can also get into an intensified emotional state thanks to them.
8. DO NOT SET YOUR ALARM OFF IN THE MORNING!
If you do so and the clock wakes you up again and again, your cardiovascular and nervous systems can get easily damaged. But if you go to bed and get up every day around the same time, your body will get used to regularity and you will not even need a clock for waking up in the morning.
Which tip can you take advantage of the most? I hope that even if only a little bit, but I could contribute to your waking up more relaxed from tomorrow on. And if you wish to further improve one of your life's not perfectly functioning area, please get in touch with me still today and let's make a consultation happen! Together nothing is impossible!
lifestyle change, business & life coach
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