Because you need sleep!

10 reasons to switch off the light earlier

• Improved memory

• More creativity

• Storing of knowledge

• Easier to focus

• More energy

• More balanced mood

• Strengthened immune system

• Reduced risk of cardiovascular disease, depression and diabetes

• Decreased sugar craving

• Decreased production of stress hormones

Sleep more – perform better at work

Sleep not only gives you more energy, but also lots of other great qualities that will boost your performance at work. If you’re well-rested, you’ll be able to focus better. While you sleep, your day’s memories are stored and sorted so that you can easily access them at the right time. If you haven’t slept enough, you’ll miss out on the smart knowledge bank that the brain builds and subsequently you might miss out on drawing smart conclusions or find it more difficult to see the bigger picture. Increased resistance to stress and a more balanced mood is an advantage in every job.

Difficulty falling asleep? Try this:

• Don’t use your mobile phone and tablet in bed. Preferably switch them off 2 hours before bedtime. The body confuses blue light from screens with daylight, which interferes with the secretion of the sleep hormone, melatonin.
• Read a physical book instead of an e-book.
• Try meditation or relaxation techniques. There are countless apps available to help you.
• Lower the room temperature, a maximum 18 degrees is recommended
• Security blankets are probably a thing of the past for most of us. But they serve a purpose even for adults.
• They have a familiar smell that’s comforting and relaxing. If you have trouble falling asleep in new environments, try bringing a pillowcase or a used t-shirt from home. Maybe you won’t smell anything when you put your nose to it, but your brain will recognise it and fall asleep more securely.

How much sleep do I need?

An adult needs to sleep for 6–9 hours. Everyone’s sleep requirement is different, a rule of thumb is that you’ve had enough sleep if you feel alert. This may also depend on how many hours of deep sleep you get.

5 tips for getting enough sleep

• Regularity: Go to bed at the same time every day.
• Keep the room temperature low, 14–18 degrees is optimal.
• Avoid alcohol. A common misconception is that alcohol aids sleep. And you can certainly fall asleep more easily. But the quality of sleep is not as good and you won’t be as well-rested as you would otherwise.
• Limit caffeine. Some sleep researchers say that we shouldn’t drink any coffee/tea after 14:00. Get regular exercise, all exercise leads to better sleep while inactivity may lead to lower quality sleep.