50 Connect | 12 Scientifically proven tips to help you sleep better
12 Scientifically proven tips to help you sleep better
Posted on: 15 April 2018 by Andrea Hankins
We should all get enough sleep. Yes, in theory we know that. But we also know that this is often easier said than done.
Luckily, there are some simple tips and tricks that even experts swear to make you sleep better - maybe even once and for all. They help to go to bed more relaxed and to get up sleepy.
Here comes our definitive list of the best sleeping tips. Any times.
1. Make a bedtime alarm
Actually, you should have been in bed long ago, but then there is still something to do and you still wanted to read that ... You know the game. So that you can finally go through what you have been doing for so long, it would be best to set an alarm clock to go to INS bed.
2. Resist the snooze button
Most of us do, most do not admit it: as soon as the alarm clock wakes us awake in the morning, many of us press the snooze button. Only five minutes left ... that's over! The little sheep we get between the wake-up sounds is of no good quality. We are often awakened in the middle of the deep sleep phase, which makes us wake up more slack than we really were. Put the alarm clock later - or just stand up.
3. Drink a little alcohol at bedtime
Admittedly, falling asleep is much easier if we have a glass of red wine (or two). But not sleeping through. As soon as the alcohol is broken down, we wake up much more often than without the good night's drink. To be dear.
4. Sleep better with socks on
Many people have the problem of getting cold hands and feet quickly. This prevents good sleep. To prevent this, just slip into some cozy socks.
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5. Bring no light into the darkness
Even if it sounds implausible: the most inconspicuous little light can already disturb sleep, for example, that of an alarm clock. Try to turn off all lights. If that does not quite work out for you, you can think about a sleep mask.
6. Stay cool
The temperature in the bedroom is one of the most important criteria for a good and healthy sleep. To say is just as little beneficial as too cold. Even if it is cuddly and comfortably warm: turn the heating down a bit. 15 to 19 degrees Celsius are the ideal temperature for you to sleep better.
7. One hour before going to sleep: Pull out the plug
Switch off all electronic devices for 60 minutes before slipping on the springs. These include TVs, laptops, tablets - as well as the mobile phone.
All these devices have no place in the bedroom. Bright light is one of the biggest disturbances of our sleep. So give your organism a break from the technology before falling asleep, otherwise you will stay awake and on alert.
8. Swipe caffeine in the (late) afternoon
The cappuccino that you like to drink in the afternoons will last longer than you think. The caffeine keeps you awake and makes you fall asleep worse in the evening or not at all. Treat yourself to a coffee when you need it, very soon after lunch, but not later.
9. Work out regularly to help you sleep better
Athletes sleep better than fitness muffle: The study "National Sleep Foundation's 2013 Sleep In America". People who move regularly, therefore, recover better at night.
It does not take much for that: just a few minutes of exercise a day, including walking, make a difference. Did you really want to take the elevator to your office or would you prefer the stairs this time?
10. Use a strong yet comfortable Bed
If your bed is a low quality one then obviously you can't sleep well on it, you may have pain in body and wake up feeling tired. Moreover, if your weight is more than usual then a person like you might have a fear of bed rekt during sleep, so better to have a strong bed along with a bed frame for heavy person (check these recommended ones) and a comfortable and soft mattress.
11. Avoid heavy meals when it is late
The human body is not made to digest heavy meals while he sleeps. Therefore, take mainly light meals in the evening. Protein is particularly difficult to digest. So, if you MUST eat late, you'll choose something lighter.
12. Paint your bedroom in a calm color
Which color you choose for the walls of your bedroom does not matter much. The important thing is that the color calms you down - whether it's a shade of blue or a warm yellow. A dull color is more advisable than a glossy one to help you sleep better.