5 tips & tricks for better sleep during the night!

We spend around a third of our lives sleeping (or at least we should – you’ll see why we introduced this mention), therefore we have to make sure that our sleep is good. Some people consider that they are wasting their time, preferring to sleep only for 5 or 6 hours a night, while others would spend all their life in bed, exaggerating a bit, of course. However, one thing is clear: if we don’t rest well, we can’t function at 100% of our potential and we will always feel tired. This is why, in this article, we decided to give you some tips & tricks for better sleep.

At Home & Business Services, it’s our duty not only to clean your house and its surroundings but also to make sure that you feel good while you’re at home. A pleasant smell, lots of natural light, and a feng shui arrangement could make the difference, but it’s all in vain if you don’t rest as you should. Therefore, by reading this article further, you will find out what you should do to make the most of the time spent in bed. Without further ado, here are our tips for a well-deserved rest:

1. Reduce blue light exposure before going to bed. Blue light, such as the one emitted by smartphones, laptops, or TVs, tricks your brain into thinking it’s daytime. Therefore, when you finally switch them off and try to fall asleep, you will find out that you can’t. On the other hand, we would recommend increasing bright light exposure during the day since it will further help your inner clock adjust;

2. Cut irregular or long naps during the day. It’s logical that, if you nap during the day, especially a long nap after a hearty meal, you will find it hard to fall asleep in the evening. Even though it might be difficult at first, you have to understand that, for the greater good, you should avoid napping during the day, so you will fall asleep faster at night;

3. Create a sleeping schedule and stick to it. As with everything else, routine is the key to the healthy habit of sleeping well, deep and uninterrupted. Therefore, you should try to get into a regular sleep/wake-up cycle, especially on the weekends, where you would otherwise tend to sleep late. If possible, try to wake up naturally at a similar time every day;

4. Create the perfect sleeping environment. This includes eliminating external light and noise, setting the bedroom temperature at around 20-22 degrees Celsius (a value that works for most people), taking a relaxing bath or shower before going to bed, and making sure that you have a comfortable bed, with a clean pillow and mattress.

5. Declutter your mind before going to bed. Last but not least, you should relax and clear your mind in the evening since stress is one of the main causes of sleep deprivation. Relaxation techniques include reading a book, listening to relaxing music, taking a hot bath, meditating, deep breathing, visualization, and even a relaxing massage. We hope all these tips help – good night and sleep well!



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