Did you know that a quarter of the Swiss population suffers from sleep disorders? The quality of our rest often depends on the habits we have before going to bed. The good news is that we can correct incorrect behavior and lifestyles.
A night of good sleep is essential for our health, because it calms breathing, lowers blood pressure and slows down the heartbeat. During the night, our body has the opportunity to regenerate. A lack of transient sleep does not damage the body, but in the long run, it can cause health problems, as well as negatively affect performance and mood. Here are some tips for better sleep.
Eating properly
Avoid bedtime with a full stomach. With ongoing digestion, it will be difficult to get to sleep. It would be good to consume the last meal at most three hours before going to bed. On the other hand, if the time interval between the last meal and the time you lie down is smaller, you should prefer small portions and easily digestible food.
The pace is important
Many take advantage of the weekend to sleep late, but it is not a good habit. The sleep-wake rhythm of the working days should be maintained even at weekends so that our bodies get used to it and adjust their internal clock accordingly. Getting to sleep in the evening will become easier and the next morning we will wake up refreshed and fit.
The movement is good
Practicing sport regularly promotes a night of peaceful sleep. There is no need to tire too much, moderate physical activity is sufficient. The habit to avoid is to train late at night since the movement stimulates the circulatory system and creates difficulty falling asleep. The idea is to end your sports session three hours before going to bed.
Keep Calm
Do not worry if you do not sleep enough for two or three consecutive nights. Rest assured and not torments you with thoughts like "I must be at the top of the form tomorrow" or "I must fall asleep immediately, otherwise I will not sleep enough". You will only end up getting nervous and you will not be able to sleep anyway. Rather, focus on something relaxing and breathe deeply. For example, you can help with meditation, progressive muscle relaxation or autogenic training.