These 10 tips will help you get top-quality sleep smoothly for deep rejuvenating feelings!

Hi friend!

How was your night?

I had such a great night's sleep, I realized the massive effect on your metabolism. I wanted to let you in on some habits that help me sleep like a log at night.

Typically, the sign of a good night's sleep is waking up fully refreshed and full of energy. At rest, you rarely, if ever, think about your troubles and never think about the news. You usually drift off within 10 minutes of shutting your eyes.

Also, the deciding part is if you have fun or positive dreams. Nightmares usually involve tossing and turning around throughout the night and NOT getting "restful" sleep.

Why is the quality of sleep so important?

Sleep deprivation has critical consequences on your body and mind leading eventually to physical and mental health issues.

Sleeping time is a crucial moment where your body and your mind repair themselves and rejuvenate. But here I'm talking about "restful" sleep.

Now let's imagine that for one of the following reasons, you didn't have enough sleep:

You binge-watch Netflix's shows regularly
Your mattress is uncomfortable.
Your partner snore at night.
You binge-watch Netflix's shows regularly.

The consequences are likely that you start each day less focused and less metabolically weaker than the previous day.

And no, the "I'll catch up on the weekends" is not a solution. It just doesn't work!!!

You need a regular sleeping schedule for your mind and body to repair and rejuvenate. Otherwise, you're slowly deteriorating your health.

How much sleep should you get?

7 hours of restful sleep per night is generally recommended by different studies. But it appears for the same studies that the right amount of sleep depends on the subject's needs, and it usually ranges from 6 to 9 hours a day. Several criteria will influence the number of hours necessary for you. You should start by asking yourself the following questions :

Do you have a healthy diet?
Do you exercise properly?
Do you give yourself mental breaks during the day?
Do you feel stressed or have a stressful lifestyle?

By answering these questions, you will have a better idea of what your body and mind go through during the day. And if you notice that you tend to wake up tired and lethargic, you may need extra sleeping time.

So how can you improve the quality of your sleep?

Here are 10 tips for a great night's sleep

1. Make a quick todo lilst :

List all the things you have to do next, on paper or smartphone.

That way, you remove those tasks from your mind and avoid the mental gymnastic of repeating them over and over. Plus, you can start your day stress-free with a plan.

2. Avoid screens 1 hour before sleeping :

Smartphones, tv, and computers are natural enemies of your rest time.

They are designed to keep you emotionally and mentally engaged even several hours after you use them. In addition, they emit blue light that mimics daylight affecting your internal body clock...

3. Read self-growth Books for 30 minutes before going to bed:

Fill your mind with inspirational thoughts before falling asleep. With positive feelings, you will be more likely to have sweet dreams during the night.

4. Keep the lights off:

It's in the dark that your body was made to sleep. The darker the room, the better the chance for deep sleep. Avoid all light sources, close stores, or curtains.

5. Silence is Key:

Make the room as silent as possible. Make sure to turn off all electric devices. Whether the noise wakes you up or not, it can have an effect on your subconscious. It can also derail some of your sleeping stages.

6. Avoid snacks 3 hours before bed:

Having a stomach full of food while sleeping will prevent your mind and body from repairing themselves. The digestive process will have priority over your restoration. Plus, digestion usually is more efficient when your body is moving.

7. Go to bed before 10 pm:

It appears that being asleep at 10 pm will allow the most profound rest for your body. A hormonal secretion and recovery cycle happens in your body between 10 pm and 2 am. This process releases melatonin, which plays a significant role in your ability to sleep and your sleeping stages.

8. Avoid medication:

Drugs do not only put yourself to sleep, but it also slows down every system in your body. Yes, the systems that are in charge of repairing you are also in a slumber.

9. Fill your room with fresh air:

The only air available during your sleep is the one that surrounds you in your room. Indoor air seems to be some of the most toxic air. Allow yourself to breathe clean air by opening a window during the day to let fresh oxygen in.

10. Have some exercise time during the day:

No need to follow the Rock's workout! A simple jogging or walking session for half an hour will significantly benefit your sleep quality.

By applying these tips, you set yourself up to have improved quality of sleep and feel revitalized in the morning, ready to rock your day! Have beautiful dreams...

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