5 tips to improve your sleep quality

Quality sleep gives you several advantages besides waking up well rested. The body is getting ready for a new day through restitution and cell production. Stress hormones that have built up during the day are broken down. The memory capacity is increasing, and preparing to process and store memories and experiences. The muscles are relaxed, and with the relaxation of the body the blood pressure and pulse slows down. Researches have proven that quality sleep can have a positive effect on our weight. It’s the deep sleep that brings us most of the advantages of sleeping. Deep sleep gets disturbed and broken when you toss and turn in your sleep.

1. Go to bed at the same time every night, and try to get up at the same time in the morning. A good sleep routine will help your body to better recognize when it’s in need of sleep.

2. Create a good bedroom environment with a cool bedroom (16-18°C) that it’s dark and quiet. Earplugs could be of great help if there is disturbing noises you can’t remove. An eye mask can help shutting out the light.

3. Calm down before bedtime. Don’t bring the stress at work home. Put down your smartphone and computer an hour before bedtime. A good book, calm music, yoga or meditation can help you relax the body.

4. Physical activity during the day will help the body get naturally tired in the evening. You don’t have to do much to get this effect. 30 minutes of daylight and fresh air will also start up the body’s D-vitamin production. If you’re planning a hard workout, try to end this at least three hours before bedtime.

5. Drink something calming before bedtime. Warm milk or teas with St. John's wort, chamomile, hops or passion fruit are good alternatives. Eat moderate amounts of food, and avoid nicotine and alcohol that can negatively affect your sleep quality. Nutritious food through the day improves the sleep quality, magnesium, iron, vitamin B3 and B6 is especially important.