The secret to good sleep

You spend a third of your life sleeping. From the fact that sometimes you sleep less or tumble sleeplessly, of course, the world doesn’t collapse yet.

But no matter how old you are and how fit you are, your body, mind and soul need quality sleep in the long term.

WHAT IS YOUR NEED FOR SLEEP?

How much sleep you need can be affected by a number of things: your actual life cycle, your nutrition, your work, whether you play sports or not, and so on. In addition, your need for sleep may decrease as you age – at least according to the National Sleep Foundation.

While a young person may need 9 hours to sleep, an adult may need 7 hours.

HOW DOES SLEEP AFFECT YOU?

It helps you start and finish every day with explosive energy.

If you get enough and sleep well, it can also be felt in your mood. You may have more patience
waiting in the traffic jam, if you make a mistake at work or when you start
making dinner late at night.

Sleep also has a beneficial effect on your hormone balance and digestion. (If either performs
poorly, you may become more susceptible to certain gynecological and intestinal
diseases.)

Sleep also contributes to the beauty of your skin. It will make you more supple, brighter and have
fewer wrinkles or blemishes on your face.

It helps you concentrate, remember, and not only in the short but also in the long term.

8 TIPS FOR BETTER SLEEP

1. It is important that a pleasant temperature prevails where you put your head to sleep. In winter, 18-19 ° C is ideal, try to keep yourself to this. During the summer months, your work is harder, but you can sleep well if you make sure that the indoor and outdoor air temperatures do not differ too much (max. 15 ° C).

2. In order for your body to produce enough melatonin (a hormone that controls sleep), you may want to sleep in complete darkness. It is best not to turn on any light source during sleep and also provide a blackout curtain or shutter.

3. Choose a mattress and bedding for sleep that guarantees maximum comfort! The mattress is ideal if it supports your spine and waist, but is not too soft. In bedding, on the contrary: the lighter and more velvety, the better.

4. Before going to bed, you should avoid using electronic devices that emit blue light (smartphone, TV, etc.). This is because blue light lowers melatonin levels, making it harder to fall asleep and shortening your sleep time.

5. It is not recommended to consume fatty or spicy foods and caffeinated beverages 3-4 hours before bedtime. Almonds can be a good choice for dinner, which boosts melatonin production, or nuts, which are high in magnesium. If the goal is to reduce the stress within you, we recommend chamomile tea because it helps you relax.

6. Magnesium supports the functioning of the immune system, melatonin production, and also calms nerve cells. Pay attention to your regular intake. If you do not like nuts, you can also supplement this important mineral with pumpkin, poppy or banana.

7. During more stressful periods, meditation breathing exercises can help you fall asleep. Inhale through your nose, hold the air inside, then blow out long through your mouth. If you repeat this several times, your heart rate will slow down and your body will calm down.

8. Regular exercise will keep you energetic and you can sleep even better. Pilates and yoga, for example, reduce stress and also support the proper functioning of the nervous system. Whichever you choose, it’s not recommended to close to bedtime.