• How much sleep to get enough sleep?
• Ventilate the bedroom
• Turn off electronic devices
• Read a book
• Light dinner
• Convenience above all

We recently wrote about five good morning habits that will keep you energized throughout the day. Today, we're taking it a step further and suggesting ways to ensure a good night's sleep , which also has a major impact on your energy levels throughout the day.

How much sleep to get enough sleep?

There's no clear answer to this question. We often hear that we should sleep 8 hours . However, it's important to know that this is a very individual matter. The appropriate amount of sleep depends on each organism's conditions. It's good to know our body and what amount of sleep is optimal for us.

Sleep quality is very important, which we can ensure by forming the right habits. This is the most effective way if we want to be successful, although it takes time and patience. Why does it work? Because we form habits unconsciously. When an activity moves to the level of habit, it requires no energy from us to perform it. We act somehow automatically.

Below you will find 5 useful habits that will ensure a good night's sleep and thus energy for the next day.

Ventilate the bedroom

The room we sleep in has a huge impact on our sleep quality. We don't always have much choice in this area, but there are activities we can always do. The most basic and important thing is to ventilate the bedroom. No matter the season, let's open the window wide at least 15 minutes before going to bed. In favorable weather conditions, it is worth leaving the window open or unlocked all night.

Turn off electronic devices

Avoiding your phone, computer, or television for at least an hour before bedtime is one of the most important rules of sleep hygiene. The blue light emitted by these devices disrupts the release of melatonin , the sleep hormone. This can make it difficult to fall asleep and impair our sleep quality. It's worth planning your evening so that you spend the last few moments before bedtime free of electronics. Slightly dimmed lighting, a relaxing bath, and quiet music are definitely better ways to go.

Read a book

What if there's no phone? Instead of endlessly scrolling through social media, grab a book in bed. Reading just a few pages can clear your mind and put aside thoughts of mundane matters. Nothing aggravates sleep problems more than having your mind racing, analyzing the past day and planning the next. Moving to another world is a great way to push away unwanted thoughts and fall asleep with a "clean" mind.

Light dinner

A good night's sleep helps the body regenerate. Our body needs to focus on rest so we can't absorb it with other tasks. So, eat a light dinner at least an hour before bedtime to avoid putting a strain on the digestive system in the evening. Salads, whole-grain sandwiches with vegetables, or low-fat dairy products with fruit are great options.

We should also take care of our urinary system. Drinking a large amount of fluids should be done about an hour before bedtime. A sip of water shortly before bedtime is sufficient. This minimizes the risk of waking up during the night to go to the bathroom.

Convenience above all

Comfort is very important for sleep hygiene. This applies to pajamas, bedding, and the mattress we sleep on. Sleepwear should be very light and airy and not restrict movement. Natural, breathable materials are best for both pajamas and bedding. However, the mattress should have the right firmness, tailored to individual preferences. Many stores currently offer the opportunity to test mattresses, so that the choice is as well-considered as possible and helps us get a good night's sleep.

Sleep as Medicine: Good sleep is greatly undervalued today, even though it is incredibly important for our health. It can be used as a preventative measure against many diseases. Meanwhile, we, often busy and overworked, often prefer to rely on artificial supplements and other boosters. We don't know, or don't want to know, that such methods are incomparable to natural, restful sleep. If we implement these habits, we will gain a great deal: much better health and energy throughout the day.