Sleep is probably one of the most important aspects in our life. We can handle some days without food quite easily. Not drinking gets tough after one or two days, and so is it with our sleep. Can you remember the last time you were awake for more than one day? I´m sure it was not funny back then. Therefore, we want to make sure to get the right amount of high quality sleep every night. There are some tips, vitamins and minerals for sleeping good and I want to reveal them for you in this article today.
What is necessary to sleep good, determining factors!
- go to bed every day nearly the same time and try to get up in the morning nearly the same time
It is very helpful for your body to habituate to a steady sleeping rhythm. In this case all your body processes can adjust to this sleeping pattern.
- keep your room as dark as possible and keep the room temperature between 15 – 20 °C
- reduce the amount of blue light before you go to bed and reduce electric smog
Blue light suppresses the production of melatonin, a hormone which is crucial for falling asleep. Melatonin also helps to reduce free radicals.
That means no TV, computer and smartphone before bed.
Tip: You can use blue-light-filter-glasses, a programme for your PC or an app for your smartphone to reduce blue light and increase red light. I use f.lux for PC.
- eat at least 2 hours before you go to bed
It can be very uncomfortable to go to bed with a full stomach. The effect on digestion is not as big as we thought it to be.
- read a book or write something
Reading or writing can really make you tired, that you want to go to bed.
What vitamins and minerals can affect your sleep?
There are a certain vitamins and minerals which can have a remarkable effect on your sleep.
The vitamin-B-complex provides vitamins, which are necessary for a sleeping good. They are important for the nerve system and metabolic processes in our body.
If you have a low vitamin D level it is possible that you suffer day sleepiness and that increases the chance to reduce your ability to have a good quality sleep at night.
The bulk element magnesium is an important mineral for regulating the central nerve system and especially the muscles. Most likely everyone knows the very inconvenient event of a cramp in the calf at night. The calcium level is also important as it builds an equilibrium with magnesium. In the third place potassium works together with magnesium.
As good quality sleeping is so important, I´m sure to continue on this topic in the future. So stay in touch.
Woho, so many tips today. Hope you enjoyed reading and make sure to take action on at least one tip in the next 72 hours. Let me know on what tip you will take action? Or do you have another good tip for us, then let us know.
Stay healthy, live healthy.