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10 times BEttER SLeep

I am of no use to anyone the next day if I only have four hours of sleep, but equally useless after twelve hours of snoring (as a manner of speaking that is, cause I don’t snore). How much do you actually need to sleep to function perfectly the next day? Is a midday snooze really beneficial. And how long should a power nap last. I did some investigation.

The facts of sleep in a row.

  1. Age makes a huge difference, as does your weight and lifestyle. On average we need 6,5 hours of sleep. All nonsense that we need between 8 and 9 hours of sleep per night.
  2. It’s not only about the length of sleep, but also about the quality. The faster you drop into REM sleep, the less you need.
  3. A power nap should not last longer than 20 minutes, otherwise you drop into a very deep sleep and won’t wake up for a while.
  4. People with a relaxed lifestyle sleep better.
  5. Everyone dreams every night, only you don’t always remember them.
  6. People that sleep too little are prone to gaining weight because too little sleep leads to an upset metabolism.
  7. Sleep and sport help each other. The more you move the better you sleep.
  8. A dark room helps you fall a sleep quicker.
  9. British research has shown that a partner pulling the duvet off you in the middle of the night is considered the biggest sleep related irritation. People that suffer from their partner’s sleeping behaviour generally sleep two hours less per night. Recognise this?
  10. You can’t catch up on lost sleep, but you can benefit from a few hours extra the next night. Did you know that sleeping later is actually not that healthy? If you sleep for too long it has the same effect as too little. It disturbs your biorhythm.

These drinks will help you sleep better.

  • Warm aniseed milk with a drop of honey
  • Rooibos tea
  • The Feel-good drink from Rens Kroes

The Do’s en Don’ts of falling asleep.

Do’s

  • Read a book.
  • Take a walk, it tires you out.
  • Have a warm shower or bath.
  • Counting sheep does not help but focusing on your breathing does. Count your in- and out breathing rhythm, it has a relaxing effect.
  • Magnesium pills help your muscles relax thus encouraging a good night.

Don’ts

  • No TV or woking on the computer. The light keeps your brain awake.
  • Don’t drink any coffee or cola. It’ll wake you up.
  • Don’t eat before going to sleep.
  • Don’t heat your bedroom up too much, rather open a window for some fresh air.