• How much sleep to get enough sleep?
• ventilation of the bedroom
• Turn off electronic devices
• read a book
• Light dinner
• convenience above all

We recently wrote about five good morning habits that will keep you energized throughout the day. Today we go one step further and propose how to get a good night's sleep which also has a major impact on energy levels during the day.

How much sleep to get enough sleep?

There is no clear answer to this question. We often hear that we Should sleep 8 hours. However, it is important to realize that this is a very individual matter. The appropriate amount of sleep depends on the conditions of each organism. It's good if we know our body and what sleep dose is optimal for us.

sleep quality is very important which we can ensure by forming the right habits. This is the most effective way if we want to be successful, although it takes time and patience. Why does it work? Because we unconsciously form habits. When an activity moves to the level of habit, it requires no energy on our part to carry it out. We act somehow automatically.

Below you will find 5 useful habits that ensure a good night's sleep and thus energy for the next day.

ventilation of the bedroom

The room we sleep in has a huge impact on the quality of our sleep. We don't always have a lot of choices in this area, but there are activities we can always do. The basic and most important thing is to ventilate the bedroom. No matter what time of year , let us at least Open the window wide 15 minutes before bedtime. In favorable weather conditions, it is worth leaving the window open or unlocked all night.

Turn off electronic devices

Avoiding the phone, computer or television for at least an hour before bedtime is one of the most important rules of sleep hygiene. The blue light emitted by these devices interferes with the release of Melatonin, the sleep hormone. This can make it harder to fall asleep and our sleep quality deteriorates. It is worth planning the evening so that you spend the last moments before bed without electronics. Slightly dim lights, relaxing bath, soft music are definitely better ways.

read a book

What if no phone? Instead of endlessly scrolling through social media, it's worth picking up a book in bed. Reading just a few pages can clear your mind and put aside thoughts of everyday things. Nothing makes sleep problems worse than racing your mind, analyzing the past day and planning for the next. Moving to another world is a great way to block out uninvited thoughts and with a to fall asleep with a clean head.

Light dinner

A good night's sleep helps the body to regenerate. Our body should focus on rest so we can't absorb it with other tasks. So let's eat a light dinner at least an hour before bedtime so as not to burden the digestive system in the evening. Salads, whole-wheat sandwiches with veggies, or low-fat dairy with fruit will all turn out great.

Likewise, we should take care of the urinary system. The larger amount of liquid should be taken about an hour before bedtime. Just before going to bed, a sip of water is enough. In this way we minimize the risk of waking up at night to go to the toilet.

convenience above all

Comfort is very important for sleep hygiene. This applies to pajamas, bed linen and the mattress we sleep on. Sleepwear should be very light and airy and not restrict movement. Natural, breathable materials work best for both pajamas and bedding. However, the mattress should have the right degree of firmness, tailored to individual preferences. Many stores currently offer the possibility to test the mattress so that the choice is as well thought out as possible and helps us get a good night's sleep.

Sleep as medicine Good sleep is very underestimated today, although it is extremely important for health. It can be used as a prevention against many diseases. In the meantime, often busy and overworked, we often prefer to rely on artificial supplements and other boosters. We do not know or do not want to know that such methods cannot be compared to a natural, restful sleep. If we implement these habits we will gain a lot: much better health and energy throughout the day.