Healthy sleep has been shown to be the most important factor in longevity, even influenced by diet, exercise or genetic inheritance. And yet, many of us do not pay attention to that fact and do not pay attention to it when we go to bed, sleep erratically, wake up in the middle of the night and become tired. Thousands of people around the world face many health problems as a result of undiagnosed and untreated sleep problems. Equally worrying reality is the fact that there are people around us who are tired and exhausted every day because they do not know how to solve their sleep problem.
Many people can improve their lives if they knew just a few of the basic principles of healthy sleep.
What should you practice?
• Try to go to bed at the same time every day. That way you train your body to be ready for sleep at the same time. You create a sleep routine.
• Do a quiet activity every day before going to bed, for example drink tea, read a book or listen to relaxing music. This will allow your body to relax and be ready for a relaxed sleep.
• Take an evening walk outdoors, that way you will ensure a healthy physical fatigue.
• Ventilate the room before bed, darken the room, create a quiet atmosphere and cool temperature.
• Take a warm shower before bed. It will relax you and make you sleepy.
• Meditate before bed, that way you will free your mind.
And what should you avoid?
• Too warm bedroom is counterproductive to sleep. According to some research, it has been proven that the respondents fell asleep easier and faster in a colder room than in a very warm room.
• Do not do physical activity and exercise before bed, because even the simplest exercises can keep you awake for the next few hours.
• Just before going to bed, especially after dinner, avoid Coca-Cola, chocolates, and beverages that contain a high percentage of caffeine. They will also wake you up and keep you awake for the next few hours.
• You should consume food and fluids three to four hours before bedtime, because meals taken before bedtime interfere with the body.
• Turn off the TV on time, at least one hour before bedtime. That way nothing will distract you and you will fall asleep easier.
As for the night habits and their effect on your sleep, some things are very clear – we know that we should avoid caffeine and that sugar and alcohol strongly affect the quality of sleep. In general, it is not recommended to eat exactly what you want before going to bed, because that way you burden the body when it is time to calm down and sleep. This is especially true for protein-rich foods. Although they are always a healthy choice of food, if you eat them in the evening you will make yourself a problem, because they are digested in the body for a long time. In addition, they require more energy to spend, especially when you need to sleep, so instead of sleeping peacefully, you end up with insomnia.
Sleep is important for both physical and spiritual health. Therefore, never again ignore the knowledge about the importance of healthy and quality sleep, and do not let yourself pay the price of insomnia with your health.
