Top 10 tips to optimize your sleep quality and wake up refreshed

To be healthy and fit, sleep is a very important matter. Not only that you are much more relaxed and balanced if you sleep enough and above all well, but also losing weight is directly related to restful sleep. Here you find the Top 10 tips for a better sleep.

Recovery is also particularly important for sport, a good sleep is essential to get through the day fit and fresh and to have enough strength for sport. A healthy and balanced lifestyle also includes good quality sleep and rest at night.

But how can that best be achieved, especially when you already have some problems here?

Here are the top 10 tips for better quality sleep:

1. The bedroom furnishings and design

The atmosphere in the bedroom should definitely be suitable for sleeping. That means as little distraction as possible, cozy, dark and, above all, quiet. The smartphone, tablet or even the television are distractions that you should banish from the bedroom.

2. Avoid anything that negatively affects sleep

These include, above all, luxury foods such as alcohol, nicotine, caffeine or other chemical agents. These stimulate the body and make it difficult to slip calmly and relaxed into sleep. Here it can lead to restless sleep that is not accompanied by the necessary recovery.

3. Not late for dinner

The time and the way you eat dinner also affect your sleep. Not only is light dinner good for losing weight, it also affects the quality of sleep. The body can process light meals better and faster, while after heavy meals it is occupied with digestion for a long time and can make it difficult to fall asleep and also negatively affect the quality of sleep because work is still being done.

4. The right amount to drink

For a restful sleep and the associated recovery, it is important that you also adjust your drinking behavior. You should drink enough so that you don’t wake up at night because you are thirsty, but neither should it be too much so that you wake up during the night because you need to go to the bathroom. Find the optimal amount for you and your body.

5. The perfect time for your training

One of the Top 10 tips for Better sleep is sport. Sport makes you tired, but the body is excited after sport and runs at full speed. This is exactly why you should either train in the morning or in any case finish your training 2-3 hours before bed.

6. The biorhythm

Your body works best when you stick to the natural biorhythm. That means sleeping at night and being active during the day. This also works best if you give your body plenty of daylight during the day. Let light into the apartment and move outside. Avoid bright and artificial light just before you go to sleep.

7. Melatonin and magnesium

When it gets dark, the body produces melatonin. The additional supply of melatonin can help with falling asleep. Magnesium can also help you sleep better. Not known to many – magnesium deficiency can lead to sleep problems. Targeted supplementation of magnesium can remedy this and ensure better sleep.

8. Routine

In order to adjust the body and especially the mind for bedtime, it is good to prepare a ritual before going to bed and to do this every day, preferably an hour before going to bed. In this way, the mind and the body adjust to sleep. Reading a few pages in a book or walking a small rune around the block can be, for example. be such a routine.

9. Pay attention to the signals

You can tell when you get tired, only then should you go to bed. In any case, avoid falling asleep in front of the TV and then dragging yourself to bed after an initial deep sleep phase. Once you are in deep sleep, sleep should not be interrupted.

10. Avoid stress

Looking at the clock and calculating how much longer you can sleep only creates more stress and makes falling asleep almost impossible. Postcasts with relaxing and meditative music, breathing exercises and the like reduce stress and increase the secretion and hormones that relax you.