Enjoy a deep sleep by following these 5 tips

More and more people are having trouble sleeping, such as lying in bed but not falling asleep easily.


Stress is the main cause of this and, unfortunately, modern-day rhythms increase stress and do not help you reduce it.

However, there are some simple tips you can follow to make sleeping easier and more "deep".

Focus on relaxation 1-2 hours before bed

Especially during the evening hours and before bedtime, which is the most important within 24 hours, try to minimize your activities. Lower the home lighting and turn off the TV. Prefer reading a book, chatting in a quiet tone, or doing anything else you've found soothing. For some people e.g. this is a hot shower.

Avoid caffeine afternoon

Caffeine can stay in the body for a period of 8-14 hours after drinking a glass of coffee. Its effect varies from person to person but the general rule is that it keeps us alert. If you have trouble sleeping do not drink any coffee afternoon. Also, try cutting out caffeine completely for a month and see if it makes it easier for you to sleep. Also keep in mind that caffeine is not only obtained from coffee, but also from more "sneaky" sources such as chocolate and tea.

Choose the last meal of the day carefully

Try to consume foods whose nutrients aid sleep. Such ingredients are tryptophan, melatonin, and magnesium. At dinner, choose a combination of high-quality protein and complex carbohydrates. Try a plate of quinoa and roasted pumpkin seeds. For dessert, choose fresh cherries or frozen yogurt from cherries and coconut milk.

Turn off the lights after 22:30


The intense illumination signals to the brain that it is still day and that it must be alert. Try to have specific hours you go to bed every night. Our body enjoys more sleep from 8:00 pm to 6:00 pm.

Take breaks throughout the day

Especially during work hours, always try to take a short 15-minute break to give your body the opportunity to calm down and reduce stress levels. If possible, take such a break in the morning, one at noon and one in the afternoon.

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