15. How to sleep better and 5 habits that may be ruining your sleep

In this episode, we are examining five habits that are influencing the quality of our sleep. Sleep influences our health and productivity.

The five habits that may have negative influence on the quality of your sleep are:

1. Watching screens before sleep.

2. To high temperature in the bedroom.

3. Lack of physical activity

4. Eating heavy meals too close to bedtime, spicy food and caffeine

5. Consuming alcohol in the evening

Some ways you can improve your sleep now:

- Put your phone far away from your bed

- Give up drinking alcohol in the evening, even in small amounts

- Eat light supper 2 to 3 hours before going to bed

- Reduce the temperature in your bedroom. Optimal temperature is 16 to 19°.

- Move your body

- Put your pyjamas on only for sleeping to signal you body it is time to sleep.

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