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More and more scientific studies show that sleep deprivation can affect your health. Getting enough rest is not a whim for the body, but a necessity! If you have trouble falling asleep, remember that there are helpful tips to improve your sleep.
Despite this, millions of people around the world suffer from insomnia caused by a variety of factors, from illness to stressful situations. ? What if you can’t sleep? How to sleep well?
We will tell you what causes sleep problems and what you can do to help you stay on the recommended rest hours and develop healthy sleep habits. Take a look at these 6 tips to help you sleep better and fall asleep easier.
Six top tips for a better night’s sleep
1. Create a daily routine before bed.
If you are under stress or have trouble falling asleep, create a daily routine that will help you relax. You can take a warm bath, sprinkle lavender essence in your bedroom, or have a relaxing infusion. Of course: make sure they are free of theine, as this will stimulate your body!
According to experts, one of the best tips for improving sleep is to train your body to a specific schedule. Force yourself to go to bed and get up at the same time every day. This way, you will not change your circadian rhythms, which will promote sleep that is more restful.
2. Make the bedroom suitable for relaxation.
Your surroundings can greatly affect your holiday. So try to apply some positive changes to help restore sleep. Temperature is a factor that affects sleep quality, no matter how many hours you rest.
Make sure to keep the room between 16? C and 18? C. Also, keep the space dark. Warm colors also help to improve sleep.
3. Buy a good mattress.
It is useless to apply any advice correctly to sleep better if the mattress you are resting on is not the right mattress. Do you get up and feel that your body is not rested? With these simple questions, choose the mattress that best suits your needs!
What position do you sleep in? If you tend to do this on your back or on your back, a firm mattress is preferable. However, if you lie on your side, a less rigid model will allow your shoulder to bend slightly to find a healthier position for your back.
Are you usually hot at night? In this case, choose a spring mattress, as its structure will facilitate ventilation of the interior. In contrast, for cold people, a foam, memory foam, or latex mattress will help keep warm better.
Are you allergic to dust mites or dust? Make sure you have a tick-resistant mattress. In particular, memory foams are more resistant to bacteria and viruses than latex or in-spring mattresses.
Are you moving at night? If so, choose a high-density foam. Bestsellers are usually around 30-40 kg / m3.
Do you have back problems? To do this, use a memory foam mattress, which will improve your posture at night. Thanks to its memory effect, it adapts to your weight and back shape!
In addition, of course, check the mattress before you buy it! There is nothing better than lying in the showroom to check if the sequence is right for you.
4. Get organized for the day.
Certain activities during the day can interfere with healthy sleep. Try to stop drinking caffeine after 6:00 pm. Changing your bed won’t help you fall asleep, either. Avoid sleeping outside the home for work or personal reasons.
Plus, natural light helps you relax. Taking a walk before leaving work or jogging in the morning will give you sunshine throughout the day.
5. Make sure you practice healthy posture to help you sleep better.
Other tips for improving sleep are based on your body posture. In fact, your position can affect the quality of your sleep. Some popular positions, such as sleeping on your stomach, are surprisingly bad for your body.
Choose to sleep on your back. This will support your spine and prevent gastric reflux. If you suffer from sleep apnea or snoring, it is best to sleep on your side to improve the quality of your rest.
6. Eliminate sleep disturbances.
Stress is one of the most common causes of insomnia. Keeping a journal that records the problems you encounter can also help you pinpoint the source of your concern.
If, after exhausting all the options, the problem persists, it is important to put yourself in the hands of a specialist. Stress can chronically affect your health. See your doctor to find out if there might be an underlying medical cause.
What to do if you cannot sleep
Sometimes not falling asleep can make you feel more nervous. It is easy to be caught in the loop when sleep problems lead to even more insomnia.
If you are having trouble falling asleep, it is best not to force yourself to sleep. After 20 minutes, get out of bed and go to another part of the house where you can get rid of this feeling. You can even open a book or take a relaxing action. Otherwise, your bed will become a place of stress for you!
How do sleep problems affect your rest?
A good sleep is the key to recovery and relaxation. Sleep problems can have a huge negative impact on every aspect of our lives in both the short and long term.
Irritability or mood swings are common. In addition, not getting enough sleep can make it difficult to learn and focus on work.
Remember that lack of sleep also affects your immune system. In fact, this can be the cause of some diseases. Insomnia has been linked to depression, weight gain, premature aging, and decreased sex drive, among other problems.
This is why it is so important to attend medical examinations when needed. Find out how often you should get a physical examination according to your age!
What to do to get a good night’s sleep if you cannot sleep
- Check your diet
Lack of sleep increases appetite and leads to insulin resistance, one of the most common causes of diabetes in adults.
Remember not to go to bed hungry. But do not do this immediately after ingestion! Try to eat dinner 2–3 hours before bed so that your body has time to digest the food.
Avoid heavy and very fatty foods. Try something lighter like salad or meat like chicken or turkey. If you feel hungry as soon as you go to bed, soothe her with yogurt or hot milk.
- Avoid naps
Among the tips for improving sleep, that experts recommend is not to sleep during the day. They will ruin your sleep habit and make it harder for you to fall asleep at night.
If one day you feel that your body is especially exhausted, you can resort to a short nap. Now try not to stretch it for more than 30 minutes.
- Exercise and physical activity
Among those who suffer from insomnia, the same feeling is common: “I want to sleep, but I cannot.” Exercise and physical activity are great tips to get a good night’s sleep.
Choose aerobic exercise as it will help you consume more energy, such as when jogging, cycling, or swimming. If you need to stay at home and take care of your kids, try some exercises to exercise at home with your little ones!
- Relaxation practices
Sleep tips are closely related to your mood. Try some relaxation techniques, such as mindfulness exercises.
Certain disciplines, such as yoga or Pilates, can also help you find peace of mind and alleviate some symptoms of fatigue. Plus, you’ll be able to tone your body and improve your joints at the same time!
- Music
It is recommended to keep the room quiet. However, some people find music as a way to help you sleep and relax. Choose soft melodies and low volume.
Marconi Union collaborated with the British Academy of Sound Therapy to create a song called Weightless. It is formulated to lower cortisol levels and lower heart rate and blood pressure. Go ahead and relax with her in the background when you do not know what to do, when you can’t sleep!
This may interest you: Why is sleep so important to our health? What threatens its deficit?
Conclusions on Tips for Better Sleep
Everyone goes through stressful or anxious situations that prevent him or her from sleeping. It should not surprise you that this is happening to you! However, it is important to be able to monitor these interrupts.
If you think you are having trouble falling asleep and tips on how to sleep better are not right for you, you should stop!
