Like proper nutrition and physical exercise, good sleep is crucial for your mental, emotional and physical health. It is important that we get enough sleep – experts recommend eight hours of sleep a day. Too little sleep causes irritability, weakens the immune system and increases stress. We should create and maintain a healthy and enjoyable sleeping environment where we can completely relax and get some rest.
Creating a comfortable sleeping environment
To get a good night’s sleep there are three key factors to consider: silence, darkness, and a proper room temperature.
- Pleasant silence. The noise of a fan, a switched on radio, or television, or any, even so insignificant, silent noise can disturb your sleep.
- Your sleep should not be interrupted by light; you should sleep in a dark room. If this is not possible, use a sleeping mask. .
- The ideal temperature in the bedroom is between 16 and 20 ° C. If it is too hot in the room or if you sleep with too many blankets, your sleep will be disturbed.
Follow our tips for a better sleep
- Establish a sleep schedule: always go to bed at the same time and wake up at the same time.
- Before going to bed, do something that relaxes you: take a bath, read a book, listen to music. This should become a habit.
- Your bedroom should be your haven: dark, quiet, comfortable and cool.
- Regularly check if your mattress and pillow provide proper support and comfort. Get a new mattress every 7 years, and a new pillow every year.
- Televisions, computers and work materials do not belong in the bedroom. Bedrooms are intended for sleep and relaxation only.
- Do not take any exercises or do sports at least 2 hours prior to sleeping.
- If you sleep with a partner, the bed has to provide enough space for both of you.
- Avoid nicotine before bedtime, because it disturbs your sleep.
- Before going to sleep, avoid alcohol and caffeine because they keep you awake.
- Do not eat for 2-3 hours before going to bed.