Amayzine

10 TIMES BETTER SLEEPING

Give me four hours of sleep a night and I am not able to perform the next day, but even if I have been snoring for twelve hours straight (I don’t really snore, of course) I still feel just as lethargic. How much sleep do you actually need to function perfectly the next day? Is an afternoon nap really that wise? And how long should such a power nap be? I went on a quest for answers.

The sleep facts in a row

  1. It varies greatly depending on your age, weight, and lifestyle. On average, people need about 6.5 hours of sleep. So, forget that nonsense that everyone needs between 8 and 9 hours of sleep.
  2. It’s not so much about the duration of sleep, but about the quality. The faster you reach deeper stages of sleep, the less sleep you need.
  3. A power nap should not last longer than 20 minutes, otherwise you enter too deep a sleep and won’t wake up.
  4. People with a relaxed lifestyle sleep better.
  5. Everyone dreams every night, you just don’t always remember it.
  6. People who sleep too little are more likely to be overweight because sleep deprivation leads to a disrupted metabolism.
  7. Sleep and exercise help each other. The more you exercise, the better you sleep.
  8. A dark room helps you fall asleep better.
  9. British research shows that tugging at the duvet by the turning partner is the most common annoyance. People who are disturbed by their partner's sleep behavior sleep an average of two hours less per night. Sound familiar?
  10. You cannot make up for missed sleep hours, but you can use some extra sleep the following night. And did you know that sleeping in is not that healthy for you? If you sleep too long, it has the same effect as sleeping too little. Sleeping long disrupts your biorhythm.

With these drinks, you will sleep well

  • Warm anise milk with a teaspoon of honey.
  • Rooibos
  • Feelgood drink from Rens Kroes

The Do’s and Don’ts for falling asleep nicely.

Do's

  • Read a book.
  • Take a little walk, it will make you tired.
  • Take a warm shower or bath.
  • Counting sheep doesn’t help, you’re better off consciously breathing in and out. Count your inhalations and exhalations, this has a calming effect.
  • Magnesium pills help relax your muscles and ensure a good night's sleep.

Dont’s

  • Watching TV or working on your computer. The light keeps you awake.
  • Don’t drink coffee or cola. That will wake you up.
  • Don't eat right before going to sleep.
  • Don't make your bedroom too warm, open a window for fresh air.