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Sleep Guide
What is a good night’s sleep worth? Here are some tips on what you can do to optimize your sleep and improve your quality of life.
Fixed circadian rhythm
Go to sleep and get up at the same time every day.
Sleeping temperature
Sleep in – for you – a comfortable temperature. Experts recommend 14-18°C.
Turn off and turn down
Make sure the bedroom is quiet and dark.
Air out
Air out your bedroom often.
Put down your phone
Avoid using phones and the like in the bedroom.
Breathe
Don’t take your worries to bed with you. Concentrate on your breathing.
Avoid caffeine
Avoid caffeinated drinks five hours before going to sleep.
Sleep in the bedroom
You should (almost) only use your bedroom for sleeping.
Strengthen your immune system
A good sleep is a basic need for a good and healthy immune system. That’s why getting a good night’s sleep is essential for a strong immune system that can withstand the everyday viruses and bacteria you encounter at work, at the grocery store or at the gym.
Fuel for the brain
When you sleep well at night, it’s easier to learn new things and your memory gets a powerful boost. A good night’s sleep is essential for your brain to function during your waking hours. Then you can perform 100% at work, school or focus on your favorite hobby – whether you play guitar or golf is irrelevant, you’ll undoubtedly achieve the best swing when you’re fresh and well-rested.
A good sense of well-being
Sleep is really important for your well-being.
For example, if you want to live a healthier life, you can’t ignore the fact that sleep is just as important as your diet in this regard. It’s important to get a good night’s sleep so your body can recover and “recharge” for a new day. When you sleep, your body starts repairing and rebuilding your muscles, among other things, after a full day of activity.
Too much or too little
The number of people diagnosed with stress increases almost annually. There’s no doubt that if you’ve experienced stress, then sleep – or lack of it – is one of the signals you should respond to promptly. Be open to the signals your body is sending you. Do something about it and fix your life in time.
