Here are seven simple commandments of sleep – for your better sleep! Simply try them out. You are already sleeping well? With these commandments you are optimizing every sleep!
Survey of the seven commandments of sleep
- Commandment 1: the proper sleeping place. Follow a simple rule: no metals, no chemicals – just nature. As first step, analyze your sleeping place. How healthy is it actually?
- Commandment 2: the bedtime. Care for a regular rhythm. Try to avoid fluctuations and irregularities. The more regular the bedtime the more constant your inner clock. Effectively prevent from sleep disturbances.
- Commandment 3: the evening ritual. Your day has been stressful. So, care for a restful evening. Treat yourself and your mind with the possibility to rest and to process the impressions of the day. Create an every-evening-ritual. Read a book, enjoy a warm bath, practice yoga or take a relaxing walk.
- Commandment 4: a no-technology-zone. Allow yourself, your smartphone and laptop or tablet sufficient night rest. Best, in flight mode and far from your sleeping place. Because, blue-light-stimuli and electromagnetic pollution inhibit sleeping quality.
- Commandment 5: the darkness of night. Light and light stimuli inhibit melatonin But, our body needs the sleep- and protective-hormone melatonin. Especially for endogenous self-regulation-processes. Therefore, care for sufficient darkness at your sleeping place. Use special night lamps and perfectly darkening shutters.
- Commandment 6: your nutrition. Here, there is one principal: nourish yourself rich in vitamins and nutrients. But, for your sleep sake, avoid raw food and rich meals in the evening Better eat sleep enhancing food with a high share of L-tryptophan.
- Commandment 7: water – the elixir of life. Supply your body with sufficient fluid throughout the day. Water and unsweetened herbal teas are perfect. A slice of lemon or some mint leaves care for a variety of taste.
Imagesource: @fotolia
This post is also available in / Diesen Beitrag gibt es auch in: German
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