There are many factors that affect the way we sleep, from the ambient temperature of our bedroom to the amount we ate the night before. The best sleeping tips we’ve listed in this article are based on these factors.
From the study of these aspects and their influence on sleep arises what is called sleep hygiene: a series of recommendations that defend a healthy lifestyle and promote habits that favor a more restful and effective sleep.
- Sleep is one of the most important activities of our lives and improves our physical and mental performance.
- It is very important to get out of bed rested.
- With renewed energies.
- And make our problems to fall asleep less and less relevant.
It is advisable to always sleep at the same time, your body will benefit if you lie down and get up every day at the same time, even on weekends, you do not need to rest only 5 hours from Monday to Friday and that on Saturdays and Sundays you sleep 8 hours; sleep cannot be recovered or compensated.
While it’s true that during childhood and adolescence we sleep more than old age, each adult needs a different amount of sleep, most people need 6 to 8 hours, but this varies depending on personal and work conditions, so it’s advantageous to observe yourself for a few weeks to realize how much sleep you need to feel energyy.
The amount of sleep is as important as quality. Even if you sleep 7 hours in a row, go to bed at 6 a. m. it’s not as healthy as going to bed at 11 p. m. Our body is programmed to wake up when the sun rises.
The body releases melatonin at dusk, so we start to feel tired and drowsy, but if you don’t maintain a sleep schedule, it will change your circadian cycle. In fact, it has been proven that people who work at night can develop serious problems. heart problems or even a heart attack.
When we think of exciting foods, we often talk about coffee, but it’s not the only stimulant drink: tea or soft drinks can also keep us from falling asleep, if you drink these drinks after eating, avoid them over dinner.
Chocolate is also a stimulant that can disrupt sleep, and is also practical for reducing or avoiding the use of alcohol or other hypnotic substances.
Have breakfast like a king, have lunch like a prince and dine like a beggar.
Carbohydrates usually cause drowsiness, while proteins wake us up, so in addition to being easier to digest, it’s better to dine on a salad than a steak.
Exercise is beneficial for improving fitness, avoiding sedentary lifestyle and is also an excellent method to relax and relieve stresses, so another of the tips for better sleep is to perform physical activity on a regular basis and with moderate intensity. , but it also eliminates concerns.
It is essential to wait at least two hours after exercise before bedtime, the generation of endorphins will keep our body alert and we will not be able to sleep, it is better to calm down and sleep peacefully.
In addition to exercise, lying down after watching an action movie or being hit by a TV show influences our level of physiological activation, as several experts have shown that the habit of consuming audiovisual products increases cases of insomnia, especially among young people between the ages of 18 and 32.
Therefore, the opposite should be done: choose relaxing activities before bedtime to promote sleep hygiene, such as soft background music, a hot bath, a quick reading or breathing exercises. The next day, your body will thank you.
Sleep hygiene doesn’t consider the bed as a psychological consultation or pillow as your therapist, that is, if you have concerns that prevent you from falling asleep, is it better to get up and talk to your partner instead of spending hours?without falling asleep.
These are tasks you have to do every day. To not forget the next day, we advise you to write them down in your calendar, cell phone or notebook and, well, “Release?”Responsibility for your mind.
This is one of the great tips for better sleep, as the conditions in our room can have a decisive influence on sleep quality. The right conditions to ensure a restful night’s sleep are:
All these tips for better sleep have very positive effects on the quality and number of hours of sleep, of course that alone will not solve situations of chronic insomnia, in these cases these recommendations act as a complement to other therapeutic interventions.