Daily exercise (of any kind including walking), quality sleep, light and simple diet and rest (no physical or mental activity) are parts of our lives along with work. Sleep and rest protect us from a drop in immunity. They help in recovery after a hard day’s work and some form of physical training. They save us from de-concentration and senility. They preserve the beauty and elasticity of the skin. They are important in losing weight (extra pounds). Due to all the above, good sleep hygiene should be included in everyday life.
Eat before bed
The best evening meals contain tryptophan, an essential amino acid that contributes to the secretion of the hormone serotonin. It is tryptophan that successfully regulates sleep. Scrambled eggs, cheese, low-fat milk, an apple, or a bowl of whole grains with yogurt or skimmed medicine are examples of bedtime meals.
Quality pillow and quality mattress
We keep our head on the pillow all night or a good part of the night. Find a pillow of any size and any quality that suits you. Rather, change your pillow almost every night before figuring out which pillow size suits your head and shoulders. It is advisable to change the pillow every few years. The rule says that the mattress should not be older than ten years. A bed with proper support will ensure less turning and rolling over during the night. You will wake up less. You will be less upset. Most importantly, you are less likely to wake up in the morning feeling tired.
As hard as it may be, try to avoid mobile devices, computers, tablets, and other gadgets for two hours before bed. Blue light emitted by electronic devices lowers the level of melatonin (hormone-responsible for the feeling of drowsiness).
If you need waking up in the morning, it is best to do it with a classic and old-fashioned alarm clock (instead of mobile phones and other gadgets). This retro alarm does not have a “snooze” option which is great news. Delaying waking up for 10 odd minutes will not afford extra quality minutes of sleep.
Sleep with TV on / off
It is best to separate any TV in a room other than the one where you sleep. Try not to fall asleep in front of the TV. A sleep study has shown that you will surely wake up at least once during the night. It is precisely such intermittent sleep that leads to poor sleep quality.
Lowering your body temperature can help you sleep. The ideal temperature in the bedroom should be between 18 and 20 degrees Celsius. It is advisable to definitely warm your hands and feet (especially in the cold winter months).