Even the best diet will not ensure a long and happy life if we neglect this aspect of our lives. During sleep, intensive regeneration processes take place in our body - most intensively between 11:00 p.m. and 1:00 a.m. - 2:00 a.m., therefore, in addition to the length of sleep, the time of going to bed is also important.
How to ensure a healthy regenerative sleep?
- try to go to bed at the same time every day, preferably around 10 p.m. - 11 p.m., book 7-8 hours for sleep, and even 9 hours if you need to
- ventilate the bedroom before going to bed, or you can leave the window slightly open to ensure adequate air circulation
- make sure that the room where you sleep is dark enough: cover the curtains / blinds / blinds, cover all, even small lamps (diodes on the devices) - every ray of light falling on our body may interfere with the secretion of melatonin
- the appropriate temperature for sleeping is lower than the one at which we feel comfortable during the day - the optimal temperature is about 16-18 degrees
- 1-2 hours before bedtime, try to "slow down", relax - do something you like: read a book, spend time with a loved one, also avoid exposure to blue light (emitted by telephones, computers, TVs and other devices), which in the evening hours will inhibit the secretion of melatonin - for our brain it is a signal that we should stay in standby mode (applications that reduce the emission of blue light, e.g. in the phone, can be helpful here)
- it is also worth sleeping naked - it brings many benefits: it promotes proper thermoregulation, thanks to a lower temperature it promotes the production of sperm in men, while in women it prevents the development of intimate infections, in addition, direct skin-skin contact fosters the deepening of partners' relationships
- in the last meal, it is good to include a certain amount of carbohydrates, thanks to which we will create better conditions for the production of serotonin and melatonin
Finally, as a warning: sleeping for 6 hours in 10 days has a similar effect on the body as 1 sleepless night! Chronic sleep deprivation certainly contributes to the deterioration of our health and, consequently, the quality of life.
The author of the text: Monika Podos from Kułaga Synergy - https://kulagasynergy.pl/