OUR 10 BEST TIPS FOR NATURALLY GOOD SLEEP

 

OUR 10 BEST TIPS FOR NATURALLY GOOD SLEEP

Relaxation is an essential and often underestimated component of a healthy lifestyle. Everybody needs a changed amount of sleep, but everyone has one thing in common: We all have to sleep at some point!

Sleep is considered adequate if it provides full attention and wellbeing the next day

During sleep, our physical, intellectual, and mental capabilities are returned, which is why adequate sleep is so important. Fundamental processes like energy conservation, anabolism, strengthening the central nervous system, consolidating memory, and hormonal secretion all happen while we sleep. Sleep strengthens the immune system, ensures a more beautiful and healthier skin and the excretion of hormones - such as growth hormones and insulin - and relaxes the muscles.

 

Unfortunately, the World Health Organization estimates show that many people do not sleep well: 27% of all healthcare workers have insomnia. One in four of us has had insomnia at least once in a lifetime. It makes sleeplessness the most common sleep disorder. While it is a sleep disorder, restlessness is not the actual disease but the symptom of another often overlooked problem.

 

Often, drugs for insomnia are prescribed for no particular reason. Therefore, it is essential to recognize when and under what circumstances sleep disorders occur. You also need to find out what type of sleep disorder it is - difficulty falling numb, waking up frequently during the night, or waking up too early?

 

Before you undergo any treatment, follow these simple rules that may help you:

 

1.      Reduce your alcohol consumption, caffeine, nicotine, and other chemicals that can affect your sleep.

2.      Create a friendly environment in your bedroom in which you can relax - dark, quiet, and clean.

3.      Get used to a relaxing routine that you do an hour before bed.

4.      Go only then to bed when you feel tired.

5.      Do not look at the watch while you are in bed or keep your hands off your smartphone. It only increases the stress, and the artificial light irritates.

6.      Use daylight to regulate your internal clock. Let sunlight into the room in the morning and take a walk at noon. Light helps the body to perceive the natural rhythm.

7.      If you always get up at the same time and go to bed, you get used to your body to a routine that leads to better and to integrated sleep.

8.      Eat early for dinner and avoid heavy meals to prevent slow digestion.

9.      Drink enough fluids to avoid waking up thirsty at night - but don't drink so much that you have to go to the bathroom.

10.   Exercise in the morning, or at least three hours before you sleep. Physical exertion makes you tired, but the body works at full speed right after training.

 

11.  Did you know...Exercise has positive effects on health and lifespan and can also be a good remedy for insomnia. According to studies, regular exercise significantly improves the quality of sleep! It increases the overall duration of sleep and the deep sleep phases, which are fundamental for the processing of information in the brain.