What can I do to ensure a healthy sleep?
Sleep can be disturbed easily, especially in the lighter sleep phases. These phases include falling asleep as well as the regular lighter sleep phases and the times you wake during the night. You need certain external conditions in order to sleep undisturbed.
How should my bedroom be furnished?
- Peaceful surroundings
Avoid disturbing noises like cars driving past outside your bedroom.
Tranquil music, on the other hand, can help you fall asleep.
- Cool room temperature
Your bedroom should be cooler than your living room. The recommended temperature is about 65 degrees Fahrenheit (18Â°C), so that your skin temperature can exercise a cooling function while you're sleeping.
Make sure that your bedroom is dark. Avoid flickering lights and complete darkness in the room.
- Furnishings to encourage sleep
Ensure a comfortable atmosphere with warm colors and ban desks, TVs, and computers ”“ preferably also your clothes closet ”“ from your bedroom.
What should I do before falling asleep?
- Avoid coffee
It's best if you avoid beverages containing caffeine after lunch.
- Early dinner
Eat dinner as early as possible; the best time is around 6 p.m. Your meal should be easy to digest and not be too lavish. After 6 p.m. eat only snacks.
- Don't drink too much in the evening
Never drink much during the evening so as you don't have to get up and go to the bathroom during the night. Don't drink too much alcohol; although it helps you fall asleep, you have a very disturbed sleep and your body can't recuperate as well as it could otherwise.
- Don't smoke in the evening
Nicotine is a stimulant and especially prevents you falling asleep and sleeping through the night.