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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 your phone away
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 night’s sleep is a basic necessity for a strong and healthy immune system. That’s why it’s important to sleep well if you want your immune system to stay resilient and able to fight off the everyday viruses and bacteria you encounter at work, the grocery store, or the gym.
Fuel for the brain
When you sleep well at night, it becomes easier to learn new things, and your memory gets a significant boost. A good night’s sleep is essential for your brain to function properly during your waking hours.
This means you can perform at 100%—whether at work, in school, or fully focused on your favorite hobby. Whether you play guitar or golf doesn’t matter—you’re bound to get the best “swing” when you’re well-rested and refreshed.
A sense of well-being
Sleep plays a vital role in helping you feel your best.
If you’re aiming for a healthier lifestyle, you shouldn’t overlook the fact that sleep is just as important as your diet. Getting a good night’s sleep allows your body to recover and recharge for a new day.
While you sleep, your body begins its repair work—rebuilding muscles and recovering from the day’s activities.
Too much or too little
The number of people diagnosed with stress is increasing almost every year. There’s no doubt that if you’ve experienced stress, sleep—or the lack of it—is one of the key signals you should respond to immediately.
The same goes if you notice a loss of interest in sex. Be open to the signals your body is sending you. Take action and make changes before it’s too late.
