A good quality sleep will give you the energy you need during the day to work, take care of the children or volunteer for the war effort. Without any medicinal help - seven easy steps for a better night's sleep
In recent days we are in a difficult period of tension and uncertainty. At a time like this, one of the first things that is affected is our sleep. We are alert to any noise, very worried, and close to the screens until too late at night, and all these things do not contribute to a good sleep.
It's important to know that if we don't sleep properly, it will affect our daily functioning, which right now is more important than ever. In order for you to feel the best possible, it is important to sleep well.
Before we talk about anything else, it's important to emphasize that if you don't allocate enough time to sleep, nothing is going to change. The amount of sleep needed varies from person to person, but studies show that on average we need 7-9 hours of sleep a night. For starters, allow yourself eight hours of sleep a night.
This is what is recommended to do in order to improve your sleep:
1. Focus on your openness to light
Light is the main factor that affects our biological clock and our sleep-wake cycle, so controlling light exposure is a powerful way to improve sleep. The first step is reducing exposure to light before bed:
- Preventing or reducing exposure to computers, television, tablets and phones, at least three hours before bedtime. Use software like F.lux to reduce the blue light emitted by these devices. Regardless of whether right now it is challenging for you to separate from the screens, ensure that you lessen the blue light discharged from the screen at night.
- Turning off, covering, or removing anything that emits light in the bedroom such as alarm clocks.
2. Open yourself to the sun during the day
Once you've reduced your exposure to light at night, you'll want to focus on ensuring you get sunlight exposure during the day:
- A short walk when you get up in the first part of the day. Precisely during this period, a short trip outside can improve both your mood in the morning and your sleep at night.
- Even if you are afraid to stay away from the protected space, you can go out to the balcony or the garden next to the house and be exposed to the sun in the main half hour subsequent to awakening This action will help adjust your biological clock and allow you to function better during the day and sleep better at night.
3. Move your body
It is important to do enough physical activity to ensure good sleep. Note that you pay attention not only to physical activity but also to how much time you spend without movement during the day. Instead of sitting on the chair, in front of the computer - try to use a standing table (like a kitchen island, for example), try to use the stairs as much as possible and include more walking in the daily routine. You don't have to stay away from the protected space: you can go up and down the stairs of the building, and if you spend time in front of screens try to stand instead of sitting.
4. Ensure your diet supports sleep
Even in a stressful time like this it is important that you pay attention to your diet. Some people do better with a small dinner (especially those with indigestion). Others get by with a snack before bed, especially those with low blood sugar. In general, it is better to go to bed neither too full nor too hungry. Make sure your diet is not too low in carbohydrates or fats, as these types of diets can lead to sleep disturbances.
5. Cut down on caffeine and alcohol (but postpone the detox)
Caffeine and alcohol have a great effect on sleep, so it is best to avoid them if you suffer from sleep problems. Especially in a period like this it is important that you pay attention to the type of fluids you put in your body and it is better that you drink water. However, remember that if you normally drink a lot of coffee, this is not the time to stop it all at once. It is better to wean him gradually and do it in calmer periods.
6. Manage your stress levels well
It is extremely important to manage your stress well when trying to get good sleep. There is no doubt that this is not an easy time and we are all under pressure. Therefore, especially during such a period it is important to adopt methods to reduce stress such as deep breathing, meditation, yoga, tai chi, etc. to achieve good sleep.
7. Create a relaxing sleeping environment
Creating a bedroom that relaxes you and prepares you for sleep is a very effective way to achieve good sleep. These days, some of us do not sleep in our bedroom, and prefer to do so in the bedroom. But it is still important that we make sure that we have good sleeping conditions.
- Maintain a comfortable temperature in the room. Most people sleep better in a slightly cooler environment.
- Even if it is not your usual bed, it is important that the bed you sleep on is comfortable. Otherwise, the sleep will not be quality.
Remember that precisely in a difficult time like now our body needs all the resources in order to deal with the situation. In order for us to work, volunteer or contribute to the war effort it is important that we prioritize our sleep.
