I'm not so fond of sleeping myself, but I need it, just like everyone. Scientists claim that you need about 7 hours of sleep per night. There are people who can sleep much less and some people need more sleep. For example, America's former president Bill Clinton (and possibly the future First Man) knew that he needed about 4 hours of sleep a night.
But good sleep is important to you. A night of low sleep can greatly affect your concentration and productivity. I'm not going to sleep in this blog because you can sleep badly, I only give you tips this time to sleep better.
The 10 Tips for Better Sleep
You do not have to follow the tips below, but if you try a few, the quality of your sleep may increase. Many researches have been conducted on the topic of sleep, including the prestigious Harvard University, and in the Netherlands there are even dormitories in hospitals where people are treated. So sleep is a serious matter.
1.Sleep according to the cycle
You are sleeping in cycles of about 90 minutes. From a slight sleep, you go to deeper sleep and then you come to REM sleep. REM stands for Rapid Eye Movement. In the REM sleep you get the most impressions of the day before. When you wake up during the REM sleep, you do not feel tired and tired the next day. You need about 5 cycles for a well-equipped feeling. These 5 cycles equals 7.5 hours of sleep. Try to keep this in mind, if you turn your alarm clock on for the next day. Make sure you can sleep 5 whole cycles. So not 4.5 or 5.5 cycles.
2.Stimulate the hormone melatonin
Melatonin is a neurotransmitter that causes you to get tired. Your body begins to make melatonin when it gets dark, this is a natural issue. The melatonin's enemy is the light of laptop screens and screens of iPads and smartphones. Doing a game for sleeping is therefore not convenient. How do you stimulate this hormone? Make it a little dark in your house and make sure the noise level decreases. For example, reduce the volume of the music or the TV.
3.Do not exercise for your sleep
I love sports, so I recommend it to everyone. But if you go to sleep, decide to run a lot, make your body active. This affects your sleep. By sports, you make the neurotransmitters dopamine and endorphin. These fabrics give you a good feeling, but they also keep you from your sleep for the time being.
4.Become romantic
Candle light does miracles for the production of melatonin. You can imagine that the bright light of the TV or of lamps mimics some kind of daylight. This "daylight" makes you less melatonin less quickly, which makes you less easily come to sleep. So put a few candles and dim the lights in your house. It looks a lot more cozy and who knows, you stimulate romance.
5.Sex
After a free party, all kinds of hormones and neurotransmitters are made by your master. Serotonin is such a neurotransmitter. Serotonin regulates your natural day and night rhythm. But after a free party you are generally feeling relaxed and that is a good base for a good night's sleep.
6.Meditating, yoga or stretching
A great way to get your body calm is to meditate or to do some yoga or stretch exercises. These forms of motion can be an added benefit of relieving the worries and stress of the day. And that will be your sleep well too.
7.No sugar and coffee
Sugar activates the neurotransmitter dopamine (reward system), which makes you active. It is good to avoid sugar. Sugar has an addictive effect. Coffee also activates your brain, so it's not convenient to have an espresso to sleep before going to sleep.
8.Alcohol
Although a glass of red wine can bring you some benefits, it's not easy to be awry with it. Although you can get better sleepily, the quality of your sleep is much less good.
9.Go to bed if you are tired
Yes, you're okay, why go to bed? However, many people go to bed early enough, so they are not tired enough yet. The quality of your sleep is more important than its length.
10. Read A book
Books can give you relief and relaxation. It keeps your brain calm and helps in sleeping. Reading books is also a good practice to have a good sleep.
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