Regardless of your line of work, sleeping well is one of the cornerstones of your success. However, good sleep habits go beyond picking comfortable pajamas. In this post, we share some easy hacks to improve the quality of your sleep.
Use Music to Your Advantage
Many studies carried out over several decades show that music improves sleep quality.
For example, in a 2005 study, participants listened to 45 minutes of “sedative music” at bedtime reporting results that included:
- Better perceived sleep quality
- Longer sleep duration
- Less sleep disturbance
- Decreased daytime dysfunction
Empirical evidence suggests that classical music (or music without lyrics) may be the best choice to promote better sleep.
In any case, when it comes to bedtime music, you should steer clear of pieces or songs you associate with negative experiences such as breakups or disappointments.
Some Foods May Contribute to Improving the Quality of Your Sleep
Many things go into enjoying a good night’s sleep, and not all of them are immediately evident.
Take your diet, for example. Scientists believe that certain foods may contribute to improving the quality of your sleep due to the substances they contain. Here are some examples:
- Milk. Contains tryptophan, an amino acid that plays an important role in the production of serotonin, the hormone that regulates sleep.
- Bananas. They contain potassium and magnesium, which contribute to relaxing your muscles.
- Fatty fish (such as salmon and sardine). These fish contain two compounds linked to improved sleep quality: Omega 3 fatty acids and vitamin D
- Grapefruit. Contains lycopene, an antioxidant that has been linked to improved sleep.
Create a Better Bedtime Routine
If done consistently, some little things add up to sustained improvements in the quality of your sleep:
- Stick to a predictable routine.
- Avoid caffeine and alcohol before bedtime.
- Exercise regularly.
- Make sure your room is tidy, quiet, and dark.
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At the Pomona Chamber of Commerce, our mission is to keep you up to date with the most relevant developments in business management and administration so you and your company can take advantage of new opportunities.