Sweet dreams. How to sleep to get a good night’s sleep?
What time to go to bed so that our body has time to regenerate? When do you eat your last meal? What is the best mattress for the bedroom? These and other questions often arise in the context of ensuring optimal rest during sleep. However, getting a good night’s sleep is not easy and depends on many factors that we can influence to a lesser or greater extent.
How many hours should we sleep?
The length of sleep is the basic issue concerning regeneration of our body. Not getting enough sleep significantly reduces our intellectual performance, it also affects the physical sphere. The worst case is when such a state takes place for a longer period of time. It turns out, however, that our needs regarding the length of sleep are different and there are no iron rules about it:
- 7-8 hours – is the most common and considered the optimal number of hours of sleep,
- 10 hours – for some people this is the minimum to feel rested,
- 5-6 hours and a nap during the day – this is also a common model, in which some people feel best.
The idea, then, is to get as many hours of sleep as we need for well-being and intellectual performance at a high level. Interestingly, as a rule, the necessary number of hours slept decreases with age. Babies under 3 months of age sleep the longest (even 6-8 hours of uninterrupted sleep), while seniors over 65 years of age sleep the shortest (about 7 hours is enough for them).
Sleep disorders can be caused by consuming stimulants. First of all it is worth avoiding nicotine and caffeine just before going to bed, but also alcohol, which reduces our night’s rest
Take care of your diet
Problems with sleep can also be caused by improper diet. The basic rule is not to eat anything two hours before going to bed. Don’t drink a lot before bedtime so that you don’t have to get up at night to go to the toilet. Dinner should always be light. Cooked meat or salads can be the basis of such a meal. To drink, milk with honey or a glass of cocoa are good choices. Alternatively, you can drink camomile tea or lemon balm tea
Create a good atmosphere in the bedroom
The color of the bedroom walls matters too! It is good to avoid flashy, but also gloomy colors. Better are pastel, soft colors, such as blue or mint. The room must be quiet and dark so it is worth taking care of the right blinds. It cannot be too hot or too dry. The optimal temperature is 18 degrees. It is also worth investing in an air humidifier or using a solution with the addition of essential oils, such as lavender oil. The smell should not be too intense, so a few drops of oil is definitely enough. The bedroom before going to bed and immediately after waking up need to be well aired
Prepare a comfortable bed
First of all bed has to be chosen according to our height. For someone who measures 180 cm, the appropriate length of the mattress will be 20 cm longer, which is 200 cm. The width is at least 90 cm for one person. A mattress for two people must be at least 140 cm, but even 180 cm is recommended. All this is so that both partners can sleep comfortably in all circumstances. The firmness of the mattress is an individual matter. Remember, however, that neither too soft nor too firm will work
Don’t bring work into your bedroom
It is not a good practice to take work to the bedroom. It is the real temple of sleep and there is no place for work duties in it. You should also not eat, watch TV or even read in bed, which is certainly the practice of most of us
Go to sleep when you need it
Sometimes the problem is that we try to force sleep on our body when it doesn’t need it at all. So if you can’t fall asleep for half an hour and all you do is wriggle around in bed, it’s better to get up and do something else for a while. Wait until sleep starts to drift off by itself