TIPS FOR BETTER SLEEP

 

Seven or eight hours of sleep are perfect for our health and well being. But usually people underestimate the importance of sleep. But good night`s sleep gives you more energy, you are healthier and more productive. You bring better decisions, you have more patience and you are nicer to other people.

Good sleep lower our blood pressure and elevate levels of stress hormone in our body and during the sleep our body produces extra protein molecules which build new cells and repair the damaged ones. The best time to be asleep is between 11 pm and 4 am. 

And here is one more good advice for better sleep. "Anyone who finds his or her mind racing in bed may not have taken enough time to process the day first"- Michael A. Grandner, Ph.D., instructor of psychiatry at the Behavioral Sleep Medicine program at the University of Pennsylvania told HuffPost. “A better approach would be [to] take some time in the evening to work through the day, make lists to do tomorrow and clear your mental desktop of the stuff that you still have to think about,” he says. “Then, get into bed.”

Here are some more useful and scientifically-backed tips for better sleep:

1. Drink a cup of chamomile tea before bedtime

2. Take a hot bath in which you can put a few drops of lavender oil

3. Meditate or pray

4. Eat dinner at least two hours before intended bedtime

5. Avoid sugar and alcohol

6. Set an alarm to go to bed on time

 7. If you feel comfortable, put on a pair of cozy, clean socks

8. Avoid caffeine in the late afternoon

9. Make sure your room is dark and that temperature is about 18°C

10. Electricity can suppress production of sleep hormone so switch all electronic devices off - an hour before bed!

11. Exercise every day, but not before bedtime

12. Bedroom should be only for sleep and sex. No TV, no laptop, no Smartphone.

13. Make sure you have good mattress and pillow - this is very important

14. If you like to nap in the afternoon - do it for only about 30 minutes

15. Take a deep breaths for a few rounds

16. If you really can`t sleep - get out of bed and do something else that is relaxing (read a book)