A good night's sleep is crucial to our wellbeing, and yet many of us don't think about it enough or make sure we get the right eye!
Insufficient sleep can lead to poor concentration, depression, anxiety, forgetfulness, and physical health problems such as heart disease, diabetes, and an irregular heartbeat. We have to take care of ourselves by having an appropriate sleep pattern.
Reduce your caffeine intake
While there is nothing wrong with your morning coffee, you shouldn't drink caffeine late in the day as this can make your sleep worse. This is because coffee stimulates your nervous system and causes problems with your body when it tries to relax late at night. Caffeine can remain in your blood for 6-8 hours, so drinking large amounts is not recommended as you want to relax before bed. If you really need to satisfy your coffee taste, replace it with decaffeinated coffee.
Stop napping during the day
Sleeping during the day can cause confusion for your body and mind, as your body clock isn't sure when to sleep later. Of course, a short nap can be beneficial, but a long nap can lead to a disruptive routine. The nap and its effects depend on the person. So if the nap doesn't affect how well you sleep at night, you shouldn't worry too much.
Improve your bedroom environment
Your bedroom should be set up to sleep and relax. This means having the right thickness of the curtains, arranging the furniture so that it appears light and airy, reducing light and noise and keeping it clear. Invest in high-quality furniture so that you feel good and receive good support. A bad mattress and a loud bed frame can keep you awake, throw and twist at night. Instead of settling down, invest in Organic mattresses to improve your sleep and a bed frame that is calm and stable. You should also set a bedroom temperature that provides pure comfort. It is difficult to sleep well when you are too hot; However, this all depends on personal preferences. It is believed that around 20 ° C is best, but you should give it a try until you find out what works for you.
Stop eating late at night
Eat late at night can cause upset stomach and make you feel uncomfortable when your body tries to digest food. Snacking before bed is usually associated with eating bad, high-calorie, or saturated foods that are difficult to endure – it can also affect your mental health. In addition, the next morning you can become hungry, affect your blood pressure and interrupt your sleep phases. If you are hungry and need to eat before bed, keep it light and healthy. Stay away from foods that are high in sugar and saturated fat.
Wake up at the same time each day
It is tempting to sleep on the weekends or on your days off, but this can make you feel sleepier and more dazed than usual. This is because your daily rhythm works in a fixed loop, ensuring that it coincides with sunrise and sunset. If you wake up at the same time, you can sleep better.