In 70 years, our sleep patterns have changed drastically. Back then, the average adult was sleeping 7.9 hours a night while we nowadays sleep on average 6.5 hours a night. According to sleep scientist Matthew Walker, the lack of sleep is one of the reasons for the increase in heart problems, cancer, and dementia. Walker believes that sleep is the most important component of good health. We share his 5 best tips you can start using today!
1. Routines are key
The key to a good night’s sleep are routines. Therefore, try to go to bed at the same time every night to prepare your brain and body for sleep.
2. Keep your bedroom dark
The darkness is required to release the body’s hormone melatonin which helps the body get a good sleep rhythm. Refrain from screens of mobile and TV before going to sleep, reading a book instead, taking a hot shower or a slow walk.
3. Keep your bedroom cool
Your body temperature needs to drop 1 degree to be able to sleep, which is why it is always easier to fall asleep in a room that is too cool than too hot.
4. Don’t lie in bed awake
This is a common mistake many people make. When you lie in bed awake for too long, your brain learns the association that being in bed is about being awake. You need to break that association by doing something completely different and then returning to bed.
5. Skip coffee
Many of us are used to drink coffee after lunch or at the Swedish fika but that habit is perhaps something you want to change now. Research shows that if you take a cup of coffee after lunch, one-quarter of the caffeine remains in your body even after 12 hours.
Sleep well with BlueCall!