Sleep is underestimated by many people. We all know that we have to eat and drink to be able to stay alive. Sleep deprivation can be just as unhealthy as not eating or drinking.
We ignore many times the signal our body gives us that it is time to rest and just keep on going or telling our self just to do one more thing.
How much sleep do we need?
Although it is different for most of us it is recommended for adults to have at least 7 hours of sleep every night and some people even need 9 hours.
It is also important to know what is your time to fall asleep. This is part of your circadian rhythm.
What not to do before bed time?
There are a few things we all know that we should avoid before bed time but most of us still do.
- Not going to bed with a full stomach
- No shower just before bed time
- Stay away from TV, Computer etc
- Staying active before bed time
And there are a few more things that you know you should avoid but all these things are not easy to do sometimes.
Most of us watch TV or check Facebook or email just before going to bed.
What is better to do before bedtime?
It sounds so easy to tell you what to do but many times I have trouble doing it myself.
Turning of the TV is the best thing to do. But do not substitute this with your Phone, tablet or laptop, because this will defeat the purpose.
Turning the heat or air conditioner down or up to a temperature that is comfortable to sleep in about an hour before bedtime will help your body to relax.
Reading a book or listening to some soft music can help you relax and this will allow your mind to unwind. This is very important.
Drink a glass of water before you go to bed this will relax and help to avoid leg cramps
One thing I recommend and personally do is to turn of my WiFi to eliminate EMF as much as I can during my sleep.
I also keep my phone out of my bedroom for the same reason.
As you might know I am a great fan of using earthing products. Although I have not got one yet and just have an earthing mat under my desk, many people sleep better with an earthing sheet on their bed.
What if nothing helps?
Sometimes we are in a situation that we need a little help falling or staying asleep. As you can imagine I am not a big fan of over the counter sleeping aids unless they are natural.
I suggest you to find one that contains Melatonin since this is the chemical that our body naturally makes itself when it is about time to go to sleep. Another one can be Valerian.
There are several good brands that work well. Have a good look at the ingredients on the label to make sure that it is all natural and not contain any chemicals in the filler.
You should also have a look at your mattress. A good quality mattres like a latex plushbeds mattres can improve your sleep.
If you have any brand you like to recommend feel free to leave it in the comments below.