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Seven rules for quality sleep

Only a narrow minority of workaholics are likely to be opposed to this activity. The question is, if we manage to achieve a good rest.

We often confuse the quality sleep with its length. Of course, it is important, but it is certainly not the only way to orientate. On the one hand, it changes during life and on the other hand it is individual. Adults on average need 7.5 to 9 hours a day. Coming up with universal advice in this area would therefore have no effect. So what is appropriate (un)to do?

1. Regularity

It’s not so important how much time we spend sleeping (it really changes from person to person), but how we can put it into the daily rhythm. Who doesn’t love a lazy weekend? But this irregularity doesn’t benefit organism much. If our work or study duties do not prevent it, it is a good idea to set regular intervals when we go to bed or when we get up.

2. Just not blue light 

Living without various technological gadgets like a cellphone or a laptop is quite a problem in the 21st century. I mean, there’s always something going on on Facebook, the show’s worth continuing, and scrolling calms us down that we’re still in the picture. We don’t have to discuss addiction on information now, but blue light just hurts. In some cases, we can at least set a filter. But the ideal form is that we don’t fall asleep with a phone in our hand.

3. Fresh air

This advice doesn’t mean that we will achieve our best dreams only outside, but it is worthwhile to ventilate properly. For the next 8 hours or so, we will breathe the air that was around us when we went to the bed. If the window is closed (it is predictable in winter), the air quality decreases by breathing. Intense ventilation is all the more important before we go to bed. It’s also a good idea to keep the window open for micro-ventilation – we won’t be so disturbed by the surrounding and at the same time there will be a slight change in the air.

4. Pleasant temperature

Probably no one will fall asleep in a fire or refrigerator. Still, the reasonable center has many forms. What’s best for sleep? In general, a temperature of around 18 degrees is recommended. At first sight, for some it isn’t enough, but the duvet keeps us warm. We definitely won’t freeze. In addition, at a higher temperature, there is a risk of dehydration, which cuts from effective rest, and may even wake us up.

5. Find the right time 

Sometimes we can’t sleep. If we didn’t fall asleep in 20 minutes, obviously we missed the right circumstances. If this happens often, we need the regularity mentioned above, so that we always know when the right moment will come. In any case, sometimes, for various reasons you can’t even fall asleep. In that case, there’s no point in “overcoming”, we’ll just stress ourselves unnecessarily. Rather, it helps to do other activities, such as reading or listening to music.

6. Daily routine

Sleep isn’t only affected by what happens in the bedroom, but especially by everything that happens regularly in front of it. Do we exercise? Do we go for walks? Do we play sports? If the answer yes, we are well on our way. Otherwise, it’s time to get started, because you can’t sleep well without a certain physique and a stretched body.

7. Without caffeine and alcohol 

Once the anti-epidemic measures have passed (yes, it certainly will be someday), it will be a time for various events, concerts and parties. Some of us may have noticed that  alcohol makes it easier to fall asleep. But it is an addiction and the dose should be gradually increased. If we go out sometimes, nothing happens. But in general, alcohol before bedtime should be avoided. The same goes for caffeine, which increases the production of adrenaline. Even when we fall asleep, we wiggle more often, which reduces the intensity of rest.

What to say in conclusion? No stress, great comfort and good night!

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