Skip to content
English
Kontakt

How can you improve your sleep?

Picture of Dennis - Move Republic
How can you improve your sleep?
1:37

Have you ever thought about how important a regular sleep cycle is for your health? Studies show that a regular bedtime can reduce the risk of all-cause mortality by 48 percent, cancer mortality by 9 percent and cardiometabolic mortality by over 50 percent.

The importance of a consistent bedtime

So if you want to sleep better, make sure you go to bed and wake up at the same time every day - even on weekends. It's not just about when you go to sleep, but also about how consistently you sleep. Irregular sleeping times, where you sleep longer on some nights and shorter on others, can harm your body and cause health problems.

Methods to regulate your sleep-wake cycle

Here are some proven methods to regulate your sleep-wake cycle:
  • Get sunlight in the morning: daylight in the morning helps to synchronize your internal clock and makes it easier to fall asleep at night.
  • Avoid eating before bed: Try to avoid eating heavy meals 2 to 3 hours before bedtime. This promotes calmer digestion and reduces night-time waking.
  • Limit fluid intake: If you stop drinking about an hour before bedtime, you can avoid night-time toilet visits that interrupt your sleep.
  • Reduce stimulation: Avoid exciting activities before bedtime, especially the use of electronic devices, as their light and content keep your brain active and make the process of falling asleep more difficult.
These steps are easy to implement and can make a significant difference to the quality of your sleep. So, if you want to sleep better, start with these tips and see how your body responds.

Sources:
  • "Sleep Regularity and Mortality Risk" - Journal of Sleep Research
  • "Impact of Irregular Sleep Patterns on Health" - Sleep Medicine Reviews
  • "The Role of Light Exposure in Circadian Rhythm Regulation" - Chronobiology International
  • "Dietary Habits and Sleep Quality" - Nutrition Journal
  • "Effects of Evening Hydration on Sleep Continuity" - Sleep Health
  • "Screen Time and Sleep Disruption" - Journal of Adolescent Health

Wir freuen uns über dein Kommentar: