One of the most essential needs of human beings is to sleep and rest well. But with the unhealthy life that many of us lead, good restful sleep is a mirage for many.
We often get up with the feeling of being already tired. It happened to you, right? It is a common phenomenon now, but it should not be so. For this, we will give you 10 tips to sleep better.
Exercise on a regular basis
L ‘ activity physics is crucial if you want to rest and sleep well. Keeping yourself physically active through simple activities such as walking or running will help you sleep faster and have a better sleep.
The habit of exercising regularly is recommended and gives many benefits to the body. Not only is it useful for making you sleep better, but also for eliminating the emotional energy accumulated during the day. Moreover, it stimulates the secretion of endorphins and other substances, generating a feeling of physical and emotional well-being.
It is not advised to do physical activity before going to sleep, as the exercise activates the body which will take some time to calm down.
Establish regular schedules, essential for better sleep
The best thing to have a good sleep is to go to bed at the same time every day and wake up at the same time, obviously if this is possible. In this way, the body will train by concrete steps that will help you sleep better and wake up refreshed.
Make a light dinner for better sleep
A light dinner is a fundamental step to be able to sleep better. It has been proven that it will be difficult to sleep with poor digestion. It is essential to dedicate your energy to reconcile sleep and not to digest.
Don’t strain your mind before going to sleep
It is impossible to fall asleep when the rational and conscious part of the mind is active. This prevents entering the unconscious world of sleep.
If you strain your mind during the day and do it even before going to bed, it will prevent you from having a deep sleep; among other things because the frontal lobe, where the rational part resides, is more stimulated.
To avoid these alterations, it is necessary to delimit the hours and the spaces and to know that the bedroom is the place where one disconnects from work activities.
One reason to quit smoking is that you will sleep better then. Tobacco does not allow you to rest. Nicotine produces an effect in the body that keeps it stimulated and awake.
Reduce the consumption of caffeinated beverages
Drinks such as coffee or tea do not help to sleep. The caffeine may be useful during the day, however, it will cause difficulty to sleep well at night.
Reduce alcohol consumption
Although alcohol is a depressant of the nervous system and causes sleepiness at the beginning, it will later have the effect of making you wake up several times and prevent optimal sleep. It also causes snoring, causing unhealthy rest.
The habit of resting during the day helps to recharge your energy unless you do it for too long. A maximum of twenty minutes will do the body good and will not prevent you from sleeping at night.
Sleep in a suitable room
The place where you sleep must be quiet and relaxing; it must be free of distraction and stimulants such as televisions, computers, etc. A dark and cool room is recommended.
A good way to turn off the brain and to activate the body is through breathing. You can do relaxation exercises before going to sleep, or just concentrate on bodily sensations and breathing.
The body and the mind need to rest through asleep that is truly restorative. It is fundamental for the good functioning of the organism and for being able to carry out daily activities.