Whether you're at a physically demanding job, living a busy lifestyle, or spending a whole day at the desk chair, we all understand the importance of getting a good night's sleep. Resting to supplement our mind and body is a necessary condition for healthy operation. It helps to regulate our emotions, improve our memory and enhance our learning ability.

However, for many of us, getting a good night's sleep is usually easier said than done, because our daily routine doesn't always give us enough time to get the best rest. For this reason, we have developed a quick and easy guide to help everyone enjoy more bedtime sleep.

An in-depth study of the science behind sleep suggests that it is primarily controlled by biological rhythms, known as circadian rhythms, which play an important role in determining our sleep patterns. These rhythms are in turn controlled by our body's master clock, which is responsible for the production of melatonin, a hormone that makes us feel drowsy and helps to lower body temperature.

Understanding the mechanics behind sleep allows us to create a list of things we can do every day to help encourage more effective sleep:

1. Do some exercise at the beginning of the day – This helps strengthen your body's cortisol rhythm, which is even bigger in the early morning. Cortisol is an important hormone that activates the body's anti-stress and anti-inflammatory functions.

2. Let yourself be exposed to the sun – Our skin contains photoreceptors that help balance the levels of serotonin and melatonin in the body

3. Adjust smartphone brightness level – Reduce nighttime screen brightness using nighttime settings on your smartphone

4. Installation F.lux application F.lux application [https://justgetflux.com/] – all screens in modern electronic devices [such as TVs, computers, tablets and smartphones] emit blue light, which causes melatonin deficiency, which affects the body REM capacity to sleep [the stage of our dreams]

5. Food and alcohol consumption – Before going to bed, stay away from all the snacks and drinks that raise your blood sugar levels. This means no sugar and alcohol

6. Regular night routine – If you have children, you will understand how important it is to have a fixed routine to help them fall asleep at night. Adults are the same. If possible, lie on the bed before 10 o'clock. Put on some soothing music, read a novel, or indulge in other relaxing activities that help prepare for a nap time

7. Make sure your room is not too hot or too cold – The temperature of the room will affect your ability to sleep. For most people, the best bedroom temperature is between 16 and 20 degrees Celsius. Those who choose to use a thermostat to set the temperature outside of these recommended limits may hinder their sleep, especially REM sleep.

8. Use a foam roller or treatment pillow – The foam roller is a great way to massage your body before going to bed, and the treatment of pillows offers many benefits, including increased comfort, increased breathing, circulation, improved spine alignment, etc.

9. Using blinds – When you are about to nod, in addition to having a pleasant ambient temperature, your bedroom should also be properly protected from light. Curtains and even sleep masks are a good idea, especially for those who work night shifts and need to sleep during the day.

10. Sleeping in nude – Sleeping without clothes or wearing loose pajamas helps lymphatic drainage, a process that helps relieve headaches, swelling and soreness, and promotes healing of body tissue after surgery or injury. In addition, lymphatic drainage also helps the body relax

10 ways to get a better night's sleep was originally published on Spring