8 Tips For A Good Night’s Sleep

Everyone has problems with it: problems with sleeping. About 1 in 10 Dutch people suffer from a chronic sleep deprivation. It is not always possible to do something about it immediately. Nevertheless, we have listed 8 tips for you to sleep well.

Tip 1: Exercise sufficiently

Getting enough exercise during the day helps you sleep better. The best time to start exercising is later in the afternoon or during the early evening hours. Exercise for at least half an hour and you will notice the effect when you go to sleep.

Tip 2: Dim the light

The moment your eyes get less light in the evening, your body starts producing the sleep hormone melatonin. Bright lighting or a bright screen in the evening disturbs your biological clock. Therefore, adjust the light level and stop watching TV, computing or gaming at least two hours before bed.

Tip 3: Correct room temperature

The best temperature for a good night’s sleep, according to sleep scientists, is 18 degrees Celsius. So make sure that your bedroom temperature is around. In addition to the right temperature, also provide fresh air. Adequate ventilation in your bedroom is necessary for a healthy sleep.

Tip 4: Dim your room

A well-darkened room is essential for a good night’s sleep. A little bit of light in the bedroom can interfere with your sleep cycle. Every light signal, such as street lamps, the light of your alarm clock or TV, a night light, is disturbing. Therefore, darken your room as much as possible.

Tip 5: Sleep in your bedroom

The bedroom is primarily for sleeping, so put on your pajamas and try to sleep. So don’t go gaming, facebook, instagram, tweet, check mail and all those other things. The moment you start doing these kinds of things you wake up and you will sleep less quickly.

Tip 6: Try to reduce stress

Stress is often one of the causes that makes you sleep less. Stress disrupts your sleep-wake rhythm. Tackling stress is therefore very important if you suffer from chronic sleep deprivation. Get moving, do relaxation exercises, and write down what you need to do each day so you don’t have to remember it. Tackling problems is also important and reduces your stress level. stress woman

Tip 7: Relaxation exercises

We already mentioned it once above: do relaxation exercises. These exercises not only reduce stress but also ensure that you try to sleep relaxed. Doing these exercises half an hour before bed can work wonders.

Tip 8: No phone on your bedside table

Your phone’s radiation is known to be bad for you so putting it next to your bed when you go to sleep is not a good idea. In addition, you will quickly appen, facebook, instagram or email when receiving a notification. So it won’t hurt to ban your phone from the bedroom. So put your phone on the charger somewhere else in the house when you go to sleep. For many people, this already makes a huge difference.

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Fitness Diet Plan – Especially For Women

The new year has begun and we are all confidently beginning our good resolutions. Do you, like thousands of other women, want a toned body for the summer? Can the winter fats disappear from your body again? Have you already renewed your subscription at the gym? You are already on the right track! Unfortunately, many women make the same mistake: they start cutting their calories and also exercise a lot. Here you can read why this can backfire and how it should be done. Are you reading?

Keep getting enough nutrients

Nowadays you are overloaded with it: diets with which you lose more than 2 kilos per week. It all sounds very nice, but a crash diet is disastrous for your body. The pounds do fly off: you lose fluid, muscle mass and maybe just a little bit of fat. However, your body goes into a resting position and as soon as you consume the normal amount of calories again, you will notice that the scales skyrocket. Your body is used to being undernourished and quickly saves all the nutrients from the ingested food as reserves for the next crash diet. This ensures more fat mass and less muscle. And let that be just something you want to avoid!

How should it be?

If you are busy with fitness and strength training, it is important to offer your body as many building blocks as possible. You can certainly cut some calories and of course leave the healthy snacks, but do not overdo it. You can make the calculation by doing body weight x 30 kcal. This is of course only an estimate. If you notice that you are still gaining weight or that it is really going very slowly, you can slowly reduce some kcal. Much more important is the intake of proteins. Proteins support your body in muscle recovery. During fitness you always cause small tears in the muscle to form more mass. With the help of enough protein you increase the strength of your muscles and thus also the muscle mass. The goal is of course as much muscle mass and less fat as possible. With heavy strength training we advise to take about 2 to 2.5 grams of protein per kilo of body weight. Proteins are found in meats, fish, dairy, legumes and eggs. Special protein shakes or bars are also available if you find it difficult to get the required amount of protein.

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