The Four Rules of "Clean Sleep"

The trend of "clean sleep" has nothing to do with the cleanliness of the bedding, but rather refers to lifestyle habits and their change in order to achieve better quality sleep, sleep, elimination of fatigue and general improvement of the psychological state.

A "clean sleep" regimen involves getting 7 to 8 hours of uninterrupted sleep each night, eating breakfast at least 30 minutes after waking up, cutting back on caffeine and drinking alkaline water.

"Clean sleep" was popularized by actress Gwyneth Paltrow in early 2017. She says that sleep plays an important role in determining our appetite and energy levels, so it should be our priority. Poor quality sleep leads to weight gain, bad mood, metabolic disorders, memory loss and reduced immunity, and it also affects the appearance of the skin.

1. Focus on the health benefits of sleep

Some of the many positive things that come with good sleep are reduced susceptibility of the body to diseases, more energy during the day, improved mood, greater control over body weight and better sex.

You will get rid of dark circles and morning puffiness, your complexion will improve and your skin will look better, acne will decrease and redness will disappear.

2. Set an alarm - for sleep

You need to set a time when you will be awake. Estimate for yourself when you have to wake up and whether you will be able to "work" those 7-8 hours.

Simply set another alarm to tell you when to go to sleep and put all technology out of your hands before going to bed, from your phone to the remote control.

3. Introduce small rituals before bed

Create rituals to replace the habit of tapping and scrolling with something more relaxing. Start with something smaller, put your phone down an hour before bed, warm up, take a scented bath or read a few pages of a book or magazine.

You'll soon get used to those rituals and look forward to that alone time before bed.

4. Start keeping a sleep diary

In a diary, try to write down all the benefits of "clean sleep" that you have noticed on yourself. And you can notice this if you don't sleep all weekend, as usual, or you start to feel fresh and energetic in the morning, full of energy that is just waiting for a new day to come.

Write everything down, like when e.g. keep a weight loss diary, and you will see how much habits and the general state of mind and body have changed, reports B92.