The quality of our sleep and the time we spend sleeping have an important role in the success of our waking and our day awake.
When we are not getting enough sleep we realize the true importance of sleeping well. Our productivity and potential decreases, it takes us longer to perform simple tasks, our mood is affected, as well as physical and motor performance.
If you have had difficulty falling asleep or asleep for as long as you need, we leave you with some tips on how to improve your night’s sleep and, consequently, your day.
- Find the best time to go to bed and stay with him
Unfortunately, when we go to bed later than usual, even for one night, this messes with our biological clock and it becomes harder to fall asleep or benefit from deep, restorative sleep. To avoid this, find a time that you can follow, ideally every night of the week.
- Create a ritual at night
Sleep is a process and takes some time to absorb, prepare your mind and body to sleep, 30 to 90 minutes before going to bed. Find activities, or rituals, that are relaxing for you. You can choose a warm bath, read a book, or do meditation exercises. You will fall asleep before you know it.
- Make your bedroom a sleep sanctuary
Do some remodeling to make it a true sanctuary of divine sleep. Paint or use in your room relaxing colors and make it a place of rest and relaxation. Put the television in another room. Make sure the room is completely dark, with no light interfering or entering through the window, and with the temperature between 18 ° C and 19 ° C
Staying surfing on social networks or keeping television attached may not be beneficial to sleep. In addition to stimulating the brain rather than relaxing it, the light emitted by electronic devices harms the production of sleep hormone, melatonin. Turn everything off half an hour before bed.
- Reduce caffeine
Caffeine remains in the body for more than 12 hours. So it is not enough to just reduce the consumption of soft drinks, coffees and other caffeinated beverages only at night. If you like to always have coffee in the evening or after dinner, opt for decaffeinated versions. And if the goal is to get an extra dose of energy, you’d rather go out for a short walk and wake the body up healthier.
- Do not drink too much water before bedtime
You should drink plenty of water all day, in small doses, to keep your body hydrated. However, at night close to bedtime is not so convenient, especially if you have a habit of getting up to go to the bathroom, eventually disrupting sleep. Avoid drinking water for at least one hour before bed.
- Create a warm environment
Considering the number of hours spent in the room, it deserves to have all the comforts of the world. Starting with the mattress, you need to have the manufacturer’s recommendations followed, including changing the product if necessary. Choose sheets that allow the skin to breathe, that is, they are made from natural fibers. It is also important to find the right pillow.
- Nice weather
According to experts, the ideal temperature of the room would be between 18 ° C and 19 ° C. Of course, the thermal comfort of each person may vary. But keep in mind that keeping a device to warm or refresh the environment can help improve sleep quality.
Research shows that people who exercise early in the morning improve sleep quality. Even if the exercises happen at night, body temperature slows down after physical exertion and can impair rest. If can not change the schedule, the tip is to take a hot bath. It may seem contradictory, but soon after the bath, the body in contact with the air gets colder and reaches the ideal temperature more quickly.
- Keep the room tidy
Not just for the aesthetic detail. Studies have pointed out that people who maintain the environment where they sleep and the bed tidy resonate less than those who have the messy room. The explanation is because the messy objects make people more stressed.
- Get up early on weekends
Sleeping until later may be something you dream about all week long, but changing the normal sleep cycle can cause problems like insomnia. If you want, or need to rest a little more, the recommendation is to take a short nap at some point of the day.
- Reduce alcohol consumption
The feeling of relaxation and sleep provided by alcohol consumption actually interferes with a good night’s rest. Alcohol interferes with the quality of sleep and does not let the body rest, it also forces you to get up more times than usual to go to the bathroom. The limit is one daily dose and preferably up to three hours before bedtime.
- Drink cherry juice
The drink was associated with nights well spent. Experts say that people who drank one glass in the morning and another at night slept an average of 25 more minutes a day. Juice contains melatonin, the sleep hormone. And for those who do not like cherries, kiwi is also a fruit that shows great results at bedtime.
- Increase aromas
The scent of lavender can improve the quality of sleep, according to studies. Sprinkling a little lavender oil before going to bed provided a deeper sleep and greater disposition the next day.
- Consult an expert
If none of the tips work, we suggest you consult a specialist. Cases such as frequent insomnia or even persistent tiredness after sleepless nights are grounds for seeking specialized treatment, which may vary between medications or alternative therapies