Do you realize how valuable a good and quality sleep is? But you also realize that you can't always afford it. It all depends on how busy your working day is, as well as what obligations you have after work.
As people age, we need more sleep, and the average is between 6 and 9 hours of sleep. The optimal time is 7 hours.
Lack of sleep has not only internal effects on the body and not only affects creativity, way of thinking and efficiency in solving certain tasks, but also affects your physical appearance, and fatigue is present on the face.
If you feel pressure and discomfort in your body for some time due to lack of sleep, consider the tips below that you can incorporate into your routine.
What is needed for a good night's sleep?
Reset your body clock
To begin with, you need to make a schedule of weekly tasks and see what is the optimal time when you could go to bed in the evening. Then for that week - every day - you have to go to bed and wake up at the same time, let's say you go to bed at 10:00 PM and wake up at 6:30 AM. Then before going to work or college, be sure to have breakfast.
Establish a routine. Photo: Acharaporn Kamornboonyarush / PexelsCustomize your living space
You know that feeling that when you want certain changes in your life, you start cleaning the house? Everything seems to be easier and simpler then, so this time too arrange your living space and adapt it to your standards. If you like to sleep in a dark room, find a solution for the too bright side of the room. So eliminate everything that bothers you and adapt to yourself.
Include a nighttime routine
A simple step that will surely help you is to have a nightly routine, which can include several steps, but the most important thing is that it is the same every night for at least a week to create a healthy habit. What you miss the most during the day can become part of your nighttime routine, so whether it's listening to music or reading a book, applying face masks or something else.
Follow the tips and your sleep will be good again. Photo: Ketut Subiyanto / PexelsTurn off all devices
It is important not to have a tablet or mobile phone in front of you for at least an hour before going to bed (if you can, even longer). You don't need to scroll through social media to distract yourself from the fact that you want to sleep, so leave your phone charging in the other room.
Lavender oil
Lavender oil has that soothing fragrance note. In addition to putting a few drops on your pillowcase, you can also put it in your air freshener.
Adequate fluid intake
It goes without saying that healthy habits are necessary for a healthy and quality sleep, and this means, first of all, getting enough fluids into the body to get rid of toxins. In addition to water, it is recommended to brew a cup of mint or thyme tea before going to bed, as they also have a calming effect.
