“Sleep is not an optional lifestyle luxury. Sleep is a non-negotiable biological necessity. It is your life support system.” – Matt Walker
A lack of amount and quality of sleep has a significant impact on the function of your immune system and memory and increases the risk of cancer, heart and Alzheimer disease.
The good news is that you can do quite a bit to get more and better sleep:
Go to bed and get up at the same time every day.
A regular sleeping pattern is key to improve the quality and quantity of sleep.
Keep your room cool.
Your body needs to drop its temperature to fall and stay asleep, sleep in a room with a temperature around 18 degree Celsius.
Skip large amounts of alcohol, marijuana and caffeine.
While alcohol and marijuana might help you to fall asleep, they also reduce the quality of your sleep which is essential for the functioning of your immune system and memory.
And if you find yourself sleepless in the middle of the night?
Get up, do something else (but avoid looking at screens) and go back to bed when you are sleepy. It is important for your brain to associate your bed as a place to sleep.
Please share your tips that help you to improve your sleep!
I hope you sleep well tonight!
Source: Sleep is your superpower, Ted talk by Matt Walker; Why we sleep, book by Matt Walker
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