A GOOD NIGHT'S SLEEP

One of the crucial things our body needs to survive (next to oxygen and food) is rest. If you don't pay attention to your sleeping habits for too long, the consequences can be surprisingly disastrous: from fatigue and lack of concentration to overweight, depression and even cardiovascular diseases - the list goes on. Fortunately, there are some things we can do to improve our night's rest and thereby the overall quality of our everyday life...

The alarm clock rings and you already feel like going back to bed? You can hardly follow what your boss is saying during the meeting because your thoughts are continuously drifting to the soft and inviting pillows at home? Liters of coffee don't help to keep the eyes open and to stop the extensive yawning? You seem to be tired!

DON'T WORRY!

Being exhausted from time to time is absolutely normal, especially regarding all the obligations we have to deal with every single day: job, family, social life, weekly groceries, cleaning, hobbies,...

Life is not easy, which is why a good night's sleep is so important to give us the opportunity to rest our body and mind and to gather new energy for all those daily tasks and challenges. If you have the feeling that you cannot fully enjoy your slumber yet, let me tell you that there are some very easy ways to improve the situation.

1) The environment

Let's start with the basics: it is always advisable to invest in a good mattress that is cozy and meets your needs. But there are smaller (and cheaper!) actions you can take right away and easily. One key element is light. It regulates our internal clock without us noticing. You can help your body getting sleepy by putting shutters or thick curtains on your windows to keep out any light source (moon, streetlamp) that could be disturbing your peace.

Another important factor that influences the quality of your slumber is temperature. Try to keep a stable temperature of 20 degrees Celsius (68 degrees Fahrenheit) in your bedroom to make it easier for your body to reach its perfect sleeping temperature. In case of doubt, a little bit colder is better than too hot. I know it's not always easy to find a good balance, especially when you are confronted with one of this summer's heat waves. Another trick could be to regulate the number of blankets you use.

2) The details

There are steady discussions about if having plants in the bedroom is supporting or disturbing the nighttime peace. Since we both are undoubtful proponents of those green, vivid housemates, we don't see any reason why their benefits should end in front of the bedroom door. Their production of oxygen in the day prepares your dream factory with a lot of fresh air. Besides that, it is proven that the CO2 production of a plant at night is way lower than the one of another human or even a pet. So, in case it's getting hard to breathe, think twice about whom to banish. ;)

Another sleeping aid are essential oils such as lavender, valerian or bergamot. Use an air diffuser or put some drops on your chest, wrists or pillow. Make sure it's pure essential oils, otherwise you won't have the same effect. And then: take a deep breath and feel the instant relaxation.

3) Perfect timing

According to numerous studies, you're doing best if you sleep 7-8 hours per night. This is considered the optimal amount of time for the body to renew the cells, strengthen the immune system and do all the other fascinating things that takes places automatically without us even consciously influencing them. It is also recommended to establish a stable rhythm and stick to the same hours for bedtime and the alarm clock ringing.

However, you must find out what works best for you. There are night owls as well as early birds. There is no formula that ensures that you will sleep like a log if you close your eyes at 10PM and get up at 6AM. Simply listen to your body and go to bed when you start feeling tired. It usually knows best what it needs.

4) All day long

It's not only about the evening hours: your daily time schedule can also have an impact on how restful your sleep will be. If sport is a regular part of your weekly routine for instance, it will help to spend enough energy during the day to be tired enough when it's time for bed.

A little power nap at lunchtime can be tempting, and if you have the appropriate facilities, I highly recommend it! It gives you new energy, motivation and focus for the afternoon. Just don't forget to put an alarm, because if you sleep too long during the day, you won't only be late back for work, but you will most likely also decrease your tiredness at night.

Finally, your dinner also decides whether you will sleep well or not. The aim here is to not eat too heavy and especially not too late. You can imagine that a huge burger just before brushing your teeth will keep your digestive system busy and therefore prevent your body from finding peace and focusing on recovery.

5) Calm down

The bedroom should become your temple of peace and quiet. Which means, don't use it for anything else than sleeping (or other common "bed activities"). No TV, no work, no painting nails. Breakfast in bed should be considered as luxury and therefore be practiced rather rarely (the crumbs are prickly anyway). Most important: do not use your phone right before going to sleep. Not only does it demand a lot of brain activity which keeps your mind from getting ready for sleep. Also, the blue light of the screen signals the brain that it's daytime and therefore triggers a lot of energy that is counterproductive for producing melatonin, the hormone for getting sleepy.

The best would be to develop a relaxing pre-bedtime routine such as taking a bath or meditating. Anything that helps you calm down, make peace with whatever happened during the day and free your mind to make room for some nice dreams. With this in mind: good night, sleep well!