sleep

5 tips for a healthy sleep

  1.  Try to go to bed at the same time whenever possible. This can positively influence your sleep-wake cycle (Wolf, K. 2009).
  2. Avoid the consumption of stimulating drinks such as coffee after 5 pm (Wolf, K. 2009).
  3. Make sure to eat a balanced diet and avoid meals in the evening that are hard to digest (Wolf, K. 2009).
  4. Limit your intake of liquids before going to bed to avoid the desire to void your bladder during night (Wolf, K. 2009). Be careful: Never go to be thirsty as this can negatively influence your sleep quality (Brown, F. C. et al 2002).
  5. Make sure you have are sleeping in a quiet environment (Brown, F.C. et al 2002). 

By following these 5 steps you should experience a healthy and restful sleep. 
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Sources:

Brown, F. C., Buboltz, W. C., & Soper, B. (2002). Relationship of Sleep Hygiene Awareness, Sleep Hygiene Practices, and Sleep Quality in University Students. Behavioral Medicine, 28(1), 33-38.doi:10.1080/08964280209596396
Killgore W. D. (2010). Effects of sleep deprivation on cognition. Progress in brain research, 185, 105–129. doi:10.1016/B978-0-444-53702-7.00007-5
Watson, N. F., Badr, M.S., Belenky, G., Bliwise, D.L., Buxton, O.M., Buysse, D.,Dinges, D.F., Gangwisch, J., Grandner, M.A., Kushida, C., Malhotra, R.K., Martin, J.L., Patel, S.R., Quan, S.F., Tasali, E. (2015). Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med, 11(6), 591–592.
Wolf, K. (2009). Erholsamer Schlaf: Voraussetzung für die Gesundheit. NeuroGeriatrie, 6 (1), 19 – 23

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