What is the secret to quality sleep?!

What is the secret to quality sleep?!

Find some Zzzzzzz…. time! Since sleep is an essential part of our daily routine, it is important to compile a so-called “to do” list. According to a study, every third adult has sleep problems, so they sleep less than they should. Quality sleep is much more important than we often think, both for our physical and mental health. Would you think that our lifespan and overall quality of life are also related to sleep hygiene? Unfortunately, poor quality sleep can even lead to chronic diseases.

Here are some tips you should follow if quality sleep is important to you:

1. Always wake up and go to sleep at the same time!
   
   It is important to go to bed and wake up at the same time not only on weekdays but also on weekends. This will help you set your biological clock. Make sure you get 7-8 hours of sleep a day.
2. Establish a bedtime routine.

• A bedtime routine can help you relax properly and tune in to falling asleep. If you are consistent and stick to your routine, your body will soon recognize it and falling asleep will become easier.
  What does this routine consist of, and how much should you start with before going to sleep?
• It is worth starting the pre-planned "program" 30-60 minutes before going to sleep.
• During this time, you can do anything that calms you down, except if there is a blue light on during the activity!!!
• Take a warm bath or shower, but don't rush it, enjoy how your body gradually calms down and you become increasingly sleepy.
• Do some stretching exercises to relax your muscles.
• Take some time to meditate, when both your body and mind can quiet down.
• Listen to soothing music while continuously focusing on your breathing.
• Read a book, BUT don't use electronic devices.

3. Turn off all electronic devices before going to bed.

• Electronic devices such as cell phones/tablets/laptops emit blue light, which can reduce your melatonin levels. Melatonin regulates your body's sleep/wake cycle. If your melatonin levels decrease, it will be harder to fall asleep.
• It's worth leaving your phone outside the bedroom. If you think that simply putting your phone on silent and putting it next to you won't disrupt your sleep cycle, then unfortunately I have bad news. The flashing light and buzzing of messages in the middle of the night can momentarily wake you up and interrupt your sleep.

4. Regular exercise
   – Even 30 minutes of exercise a day can help you fall asleep more easily and, of course, maintain your health.
   If you have the opportunity, exercise outdoors, as natural light and fresh air can help you get a good night's sleep. Of course, it's okay if you can only exercise indoors, as long as you exercise regularly.
5. Reduce your caffeine intake
   – The effects of caffeine can take 3 to 7 hours to kick in. So the effects of your afternoon coffee may not be felt when you expect them to be.
   The less caffeine you consume, the more sensitive you become to its effects.

If you are interested in additional tips that promote healthy sleep, read our article next week.