Getting enough sleep is essential for our physical and mental health. Sleep, like exercise and a healthy diet, plays a huge role in our professional performance, daily activity and overall energy level.
Why is sleep important?
A good night’s sleep is healthier than we think.
It allows to :
- Reduce the risk of heart disease, stroke, diabetes and other chronic health problems
- Strengthen the immune system.
- Reduce emotional dependence on food, overeating habits and the risk of obesity
- Improve your ability to concentrate on daily tasks
How much sleep does our body need?
For adults, seven to nine hours a night.
Here are some simple adjustments you can make to your routine to improve sleep and energy levels.
During the day
– Get up and move around. Even simple 30 minutes of exercise three times a week improves sleep. Go for a walk, a jog, or to the fitness room.
Eliminate (or limit) caffeine
Avoid foods that contain caffeine (coffee, tea, chocolate, and some painkillers) as they can interfere with your sleep, especially at the end of the day.
Exposure to daylight
Our bodies need natural light during the day to regulate the sleep-wake cycle. If your workplace doesn’t have a window or you sit far away from one, you can use a light therapy device that simulates sunlight.
Treat yourself to healthy snacks
Sugary snacks and foods high in saturated fats may give you a quick energy boost in the afternoon, but they can also negatively impact your health in general and your quality of sleep in particular. It’s better to snack on foods with quality protein, such as in cheese or nuts, or on complex carbohydrates (in fruit or bran).
Create a daily routine
Before going to bed, repeat the same routine every night – showering, brushing your teeth, reading in the same order. This will help regulate your body’s internal clock and prepare your subconscious mind for sleep.
Don’t work in the bedroom
Working in the bedroom before bed can increase stress levels and make it difficult to fall asleep. If this becomes a habit for you, you risk associating your bedroom with work stress instead of viewing it as a rest area.
Don’t watch TV or any gadgets before bedtime
The blue light from TV screens, laptops and smartphones suppresses melatonin, the hormone that helps us fall asleep. Stop using these devices 30 to 60 minutes before bedtime. Instead, relax by reading a book or magazine.
Darken the room
Even a little light can keep us from getting a good night’s sleep. Use blackout curtains to block out the light from streetlights and cars. Make sure the digital display on your electronic devices (alarm clock, TV and phone) is off or not visible.
Don’t change your sleep schedule over the weekend
As much as possible, stick to your regular schedule over the weekend. Going to bed later makes it harder to fall asleep at night. Try to limit your bedtime to an hour difference from your normal weekday waking time.
Drink a large glass of water after bedtime
Remember that your body hasn’t been hydrated for about eight hours. A large glass of water on an empty stomach rehydrates and gets your body working again. Supplement this with a cup of tea or coffee at breakfast time.
Focus on breakfast
The first meal of the day determines, in part, your fitness. If the menu is too sweet, you will quickly feel hungry and hungry. If the menu is too heavy, it will lead to fatigue. Therefore, it is better to choose classic bread and butter or porridge.
Useful to know: do not force yourself if you are not hungry.