Practical sleeping tips that you can immediately apply to improve your sleep efficiency and sleep quality. Briefly explained, sleep efficiency is the time that you actually sleep compared to the time you are in bed. In other words; “The time in bed that you really use”. The time you use to have your body and mind recover so that you have enough energy again the next day to be effective and productive!
Golden sleeping tips
In previous articles you have already received many sleeping tips to help you sleep better. Things that you can do, or that you shouldn’t do, such as snoozing. A topic in itself that has already been extensively discussed in several articles. This article provides an overview of useful tips for better sleep, both sleeping tips from older articles, and a number of new sleeping tips!
They are all sleeping tips that are easy to apply to improve your sleep efficiency and sleep quality (including how deep you sleep). You can apply them directly to improve your sleep quality, and therefore also your vitality and productivity!
Tip 1: Provide clean air and adequate ventilation in your bedroom. When all windows are closed, there is no supply of fresh air (and therefore oxygen). Always leave a window open or a crack.
Tip 2: Darken your room as well as possible. The darker the better. Light has a lot of influence on our sleep-wake rhythm. Light provides the production of watch hormones. Especially in the summer when it gets early light it is important to darken your room so that you do not wake up too early.
Tip 3: Make sure you go to bed relaxed, you do this by relaxing sufficiently in the evening. Try not to do any active and / or exciting things at least an hour before going to bed.
Tip 4: Read! I myself have never been such a great reader until I discovered its soothing power. Now I read half an hour almost every night before I go to sleep. Avoid violent and / or too dramatic material that keeps haunting your head.
Tip 5: Meditation is a good tool to completely clear your head and relax. An easily applicable way of meditating is to focus entirely on your breathing. Try to be very aware of your breathing and not to think about other things.
Tip 6: An active lifestyle; by exercising enough during the day, promotes a good night’s sleep. It is best not to exercise just before going to bed or to be very active in some other way (about 2 to 3 hours before bed).
Tip 7: Do not leave the heating on at night. A cool temperature (not too cold) is best to sleep well. 15 to 16 degrees is an ideal sleeping temperature. Your body temperature drops while sleeping. If it is too hot your body will cool down less quickly and if it is too cold your body wants to correct this too. This makes you sleep lighter and you wake up faster.
Tip 8: Make sure that you are sufficiently exposed to daylight during the day and that you limit artificial light in the evening. Dim your lights about an hour before bedtime so that the production of the sleep hormone melatonin is promoted by the body. You can read all about it in the article “the influence of daylight”!
Better sleep training
Learn to think differently about sleeping. Those who sleep poorly or want to help people with sleep disorders such as narcolepsy, cataplexy and sleep apnea can get the most benefit from the online sleep coach certification. The training consists of practical exercises, in which ‘reading little and doing a lot’ is the starting point. If you want to sleep better or want to help people with sleep disorder, you can use special techniques to change the sleeping habits of your clients and help them live a better and peaceful life with no stress. With the comprehensive training and certification of sleep science coach you will not only learn to relax better, reduce worry but also earn as certified sleep science coach with complete career system in the training and help people suffering with sleeping disorders.