How do you get the most out of your sleep? Here are the best tips for a good night’s sleep.
Do you sleep too long or too short?
Many of us think that 8 hours of sleep is the golden rule. But that is a big misconception according to researchers. Everything between 5 and 10 hours of sleep is normal: it just depends on what you feel good about. Some people sleep 6 hours and then feel top fit. Others sleep nine hours and then feel exhausted. So the key here is: listen to your body! You really do not have to sleep 8 hours if you don’t feel healthy afterwards.
Does 7 or 9 hours work better for you? Hold that. But remember the following: rather sleep too short than too long. Shorter sleep causes you to fall asleep the next night and compress your sleep. In addition, studies seem to point out that people who sleep 7 hours on average live longer than people who sleep 8 hours or longer.
Bad sleepers benefit from routine. Make sure you go to bed around the same time every night and more importantly: get up at the same time. Also on the weekend. And what if you go out for a night? No problem, but then get up the next day at the same time. We often stick to the idea that we have to sleep at least 8 hours, but your routine seems more important than that fixed number of hours. Especially those who sometimes feel bad in the weekend have often slept too long.
Keep your sleep fresh
Caffeine can stay in your system for four to six hours. Those who are sensitive to caffeine, therefore, benefit from having no more coffee after lunch. Also, alcohol, the famous nightcap, is disastrous for a good sleep. “Madness!” you will think, because who has not fallen asleep on the couch/stairs/ toilet? It is true that you fall asleep faster due to alcohol, but your sleep remains very shallow after drinking alcohol so you don’t rest well.
Remember: the bedroom is just for sleeping!
A smart thing in our bedroom is to do nothing except sleep. So do not work, mail, look at your phone, etc. Remove all electrical appliances from your bedroom and buy a travel alarm. This makes your bedroom a real place of rest and you only associate that place with sleep. Admittedly, this tip is not really usable for students.
Your sleep plays a crucial role in improving your memory, processing emotions and building an emotional shield for the next day. Reason enough to take a good look at your sleeping behaviour and take the following tips to heart. Good sleepers can do what they want: but poor sleepers should know that they can sleep considerably better with simple adjustments, without first having to take medication.
Make yourself comfortable
Those who sleep badly will benefit greatly from good preparation. Make sure you are exposed to white light as little as possible during the course of the evening, such as TVs, laptops and telephones, but also make sure that your room is already darker before you go to sleep.
A good tip is to go into a warm bath at least 2 hours before you go to sleep (really warm, 40 degrees) or to exercise intensively. In the next 2 hours, the heat you have built up radiates to your limbs: a sign for your body to go to sleep.