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If you're interested in this topic, read more about how light affects our sleep. Your body needs this time to quiet down, relax and prepare for sleep, so we'll remind you once again - don't stimulate your brain with any artificial lights from screens. Preparation for bedtime is also an important issue - the intensity of light measured in lux shouldn't exceed 180 lux (an average home is around 300-500 lux) for at least an hour before going to bed.

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Make sure to remove all unnecessary sources of light - install curtains and shades in windows to block out light (blackout curtains are the best ones) and consider using a sleep mask if you're traveling or sleeping in a place where it's difficult to block out light (e.g. Light alters our internal sleep clock by inhibiting the rise of melatonin, a sleep hormone. Also, too high a temperature affects the REM sleep stage, essential for normal body physiology, so make sure that the heat doesn't affect your rest time.ĭarkness is essential to having a good quantity and quality of sleep. Just remember that it's easier to fall asleep in a cooler room.

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So keep these values as a recommendation, but feel free to adjust the temperature to your needs. However, recommending specific values is difficult as what is comfortable for one sleeper may be not be for another. Your bedroom should be cool - it should typically range between 60-67 ☏ (which is 15-19 ☌ - check it out with our temperature converter) or 65 - 72☏ (18-22 ☌).

Take a critical look at a few essential aspects which can affect the quality of your sleep: TL DR - think of your bedroom as a cave - it should be cool, dark and quiet. Every day, you should try to respect your sleep patterns - indulgence once in a while shouldn't be a problem (like sleeping in until noon on a Saturday), but don't make a habit out of it. One way of improving your sleep quality is keeping going-to-bed and waking-up times regular.

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It is proven to be way more refreshing than a full 90-min sleep cycle in the middle of the day. If you ever feel exhausted during the day, try to include a healthy 15-20 min nap in your routine. Remember in kindergarten when you hated your afternoon nap? As soon as you start staying up late, you realize how much you miss these obligatory naps. Caffeine from coffee or theine from tea can also make falling asleep more difficult, so, before you go to bed choose the infusions with chamomile or valerian. We all know that falling asleep after drinking is faster than if you were sober, but is it healthy? Bad news here – it decreases the quality of your sleep, and in fact it causes you to sleep less than you should to fully regenerate. Say goodbye to FB, TV, and your tablet and enjoy a good night's sleep! It's also worth it to stop playing with your phone or computer at least 2 hrs before bedtime, as the blue light that their screens emit affects your levels of melatonin (a sleep-inducing hormone), and, as a result, falling asleep takes longer. Believe us, it's worth getting up with your first alarm, however hard that may be. Endless meme scrolling is fun, but it'll affect your day.Īlthough getting 'just 5 minutes more' may feel great at first, in the long run snoozing results in you feeling more tired in the morning, because these 5 or 10 minutes are not enough for your body to fall into the precious deep sleep. Plus, it's a friendly reminder for people who tend to 'get lost' on the Internet. Setting an alarm for both the time you should go to sleep and wake up can help in getting into a new, healthier routine. Recently, it has been proven that sleep deprivation puts you also at higher risk of premature mortality! For more information see the sleep deprivation and premature mortality risk paragraph.Ī person who sleeps for only 4 full cycles (90 minutes each) feels better after waking up than someone who slept for 7 hours because they woke up at the end of their last cycle. Not to mention being grumpy, miserable, and easily irritable - things that can seriously affect your relationships with other people. It is said that stress and irregular sleeping patterns can also lead to more nightmares, as well as weight gain. We also need to remember that sleep deprivation may be caused by more serious problems, such as obstructive sleep apnea (OSA) we can screen for this with tools like Epworth sleepiness scale, AHI or STOP-BANG.

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Who isn't guilty of going to sleep too late because of ‘binge-scrolling’ FB or Twitter? Its not just a social media addiction that means we sleep late, we often eat late, drink alcohol or just stare at the TV without realizing it all leads to sleep deprivation that can cause, amongst other things, insomnia, premature skin aging, decreased sex drive, and concentration problems.

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