We do not always rest as well as we would like or wish. If you also have trouble sleeping well, do not miss these recommendations and tips. They will help you to fall asleep and improve your rest.
Exercising is critical if your goal is to get a good night’s sleep and being physically active with activities as simple as walking, running or swimming will make us end up sleeping faster.
In addition, we will achieve a deeper rest and wake up less during the night. Of course, avoid extreme exercise for at least 4 hours before going to bed.
2. Set schedules
Establishing schedules and with them, a routine will be key to getting our hours of sleep organized.
So the best thing to get a good night’s sleep is to go to bed at the same time every day and wake up at the same time whenever possible.
In this way, what you will achieve will be to train your body through clear patterns of conciliation of the dream that, in addition, will make you sleep before and you get much more rested.
3. Forget tobacco
If you smoke you have many reasons to try to stop and one of them is to get better sleep.
Although it may not seem like it, smoking can be detrimental when it comes to achieving optimal rest.
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The reason is simple: nicotine causes an effect on our body that makes it difficult for us to fall asleep.
If you want to get a proper rest, prevent this harmful substance from entering your body.
4. Set aside drinks with caffeine
Caffeinated beverages may also make it difficult to balance sleep. Choices such as coffee, tea or soft drinks can end up being a more difficult time at bedtime at night and will also increase the need to wake up to go to the bathroom during the night, so avoid them.
5. Reduce alcohol consumption
If you usually drink every day, try to get rid of this habit.
Alcohol depresses the nervous system that is responsible for making us fall asleep.
Yes, it gives a sudden dream, but then it will cause you to wake up and prevent you from achieving a restful sleep.
As if this were not enough, alcohol magnifies snoring and other sleep-related breathing problems that will make rest, not of quality.
6. Watch out for naps
Taking a nap may be fine but you have to measure very well how long you do it.
Sleeping in the siesta will be good if you do not do it for another 20 minutes. Otherwise, you will end up preventing yourself from sleeping at night.
7. If you do not fall asleep, get up
If you do not fall asleep for a period of about 20 or 30 minutes, it is best that you get up. Staying in bed will eventually make you more nervous and it will be more difficult for you to finally fall asleep in the end.
What is the solution? It is simpler than you think: get up and do some activity that invites relaxation like reading.
Going back and forth in bed for hours will not speed up the process and will only make you despair.
8. Create a good rest area
The room in which you sleep must be an area where tranquility and silence reign. So forget about putting your mobile, laptop or television in this area of rest.
- The most recommended are that it is a dark area, relatively cool and as quiet as possible.
- The room should be tidy and with few objects around to facilitate that atmosphere of tranquility that is needed to achieve a restful and quality sleep.
9. Avoid using sleeping pills
Sleeping pills will not solve the problem more than for a while. So avoid sleeping pills and consult a doctor for the most effective way to fall asleep.
You can also specify a treatment to take only a period, but try to make it as short as possible so you do not end up generating a dependency.
10. The bed is for sleeping
The bed is for sleeping, not so that you are watching a series on the computer or with some other electronic device.
Avoid carrying out activities that can end up generating a greater excitement and that, in the end, do not fall asleep.