There are nights when we can’t sleep when we want to; we are exhausted, we are sleepy, but we still cannot rest; Besides, we start spinning in our heads because, every time we look at the clock, we see the Time to wake up as close as possible and we know that night?Why? X it’s essential to get a good night’s sleep.
As a result, we are becoming more and more nervous. ” I won’t sleep at all. “”Tomorrow I won’t pay for the job. ” In fact, I have a thousand things to do. “, this day will be terrible”. Do all these thoughts put us in a circle of concern from which it is difficult to get out?How can we sleep well?
- The first thing we need to do to try to sleep better is to be aware of the environmental factors that prevent us from getting a good night’s sleep.
- For example.
- If there is a lot of noise on the street.
- Whether the ambient temperature is adequate or not.
- If there is a lot of noise.
- There’s a lot of light.
- Etc.
- Once we know.
- We can remedy the situation.
How can we encourage rest? On the one hand, to reduce noise, we can more furnish the room, fill the door and place cloth curtains, as well as place carpets on the floor, on the other hand, it is desirable that the pieces have warm colors and are ventilated. Every day. The ideal temperature should be around 20-22 degrees and, if small, is it desirable?if there are no other circumstances that make it impossible?, sleep with the door ajar for the air to circulate.
It is also better not to sleep with plants in the room, since they consume the oxygen that exists, it is also good that the bed is not too small for us to have an amplitude of motion at night. , it is better to be of quality. In fact, there is a saying in English that if there is one thing we should invest in is a good mattress and good shoes, since there we spend more than two-thirds of our lives there.
Instead of using leftover blankets, it is best to use a down duvet, which is lighter and sweats better, as for pillows it is better not to be too high so that the neck is not in a very forced position.
Just as there are environmental factors that affect us at bedtime, our lifestyle also has a significant impact. How and what we eat, exercise or not, or consume stimulants like caffeine will play a decisive role. This is what we call sleep patterns.
What can we do about it? A good habit is to exercise during the day, but beware!If practiced before bedtime, it is not productive. As for feeding, it is best to have dinner light and an hour before, so that digestion is completed at bedtime. Also, if we eat foods rich in calcium and vitamin B, it will be better because they have sedative properties.
You should also avoid chocolate or a lot of sugar in general, as well as stimulants such as coffee, tea or cola soft drinks, it is advisable not to drink alcohol or smoke for several hours before bed, nor is it good to eat if we wake up in the middle of the night.
Sometimes we put into practice everything said so far, but we still have trouble sleeping, this may be because we perform other daily activities in the room that are incompatible with sleep, if so, when we do We enter the room, we activate physically and mentally.
If that happens, we have to follow certain steps. First of all, we only have to lie down when we are sleepy and turn off the lights, neither eat, study or watch TV in the room, nor use the bed for anything other than sleeping or having sex.
It is also desirable to establish a series of habits that we have to do every night that indicate that bedtime is approaching, for example, every day, putting on your pajamas, brushing your teeth, closing the door, turning off the light and going to bed. , always in the same order. If we couldn’t fall asleep in 10 or 15 minutes, it’s best to go to another room and do a quiet activity until we start falling asleep.
When this happens, we can go back to bed, sleep and recharge our brains, if we still can’t sleep better, we have to repeat these steps as many times as necessary, finally, it is recommended not to take a nap and always wake up at the same time, no matter how long we sleep.
All these behaviors will be quite difficult at first, but if we try to follow them daily they will become habits that will help us overcome our sleep and sleep problems better. So I invite you to put all this into practice so you can get a good night’s sleep?
Images courtesy of Nomao Saeki, Krista Mangulsone and Lacie Slezak.