What you do during the day and how you spend the evening can significantly affect your sleep quality. Even a few small things will often replace a good night’s sleep with a restless night. What will it do? Not only will your energy reserves not be restored, but your skin will also suffer. It is not for nothing that we say the phrase “beauty sleep”, so consider whether you use it for your health?

How to improve sleep quality?

Response Cosmetics creator Dr. Stavro – Freiberga offers some helpful tips:

〰️ Keep a constant sleep schedule. Get up at the same time every day, whether it is weekend or vacation.

〰️ Try to go to bed early enough to get at least 7-8 hours of sleep.

〰️ Go to bed only when you feel  sleepy.

〰️ If you do not sleep after 20 minutes, get out of bed.

〰️ Create a relaxing bedtime routine.

〰️ Make the bedroom quiet and relaxing. Keep your room cool and comfortable.

〰️ In the evenings, limit your exposure to bright light and provide yellow light in the bedroom.

〰️ Do not use electronic devices for at least 30 minutes before going to bed.

〰️ Try not to eat at least 3-4 hours before bedtime. Caution! If you have a lot of stress in your daily life, you can break this recommendation. It is desirable to eat a small amount of something rich in fat. It could be a half avocado or a slice of cheese.

〰️ Replace the advice for “regular exercise” with a walk. Do not use the elevator, walk by foot and preferably to the fifth floor! Leave the car further away from the workplace and get to by foot! If using public transit, get off at one stop before your destination and enjoy a healthy walk.

〰️ Use a rational healthy diet.

〰️ Avoid using caffeine in the late afternoon or evening.

〰️ Avoid drinking alcohol at bedtime.

〰️ Reduce the amount of fluid before going to bed.

Take care of yourself – sleep tight!

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