Falling asleep without following some tips for better sleep is sometimes not easy at all. This is because good sleep depends on a number of social, psychological and pathophysiological factors.
Here are some tips for better sleep that will help you rest as much and how you need to.
Tips for better sleep
Avoid stimulant drinks
It is unwise to consume caffeine, alcoholic drinks, or energy drinks within the six hours before bedtime. You can replace them with caffeine-free drinks.
Create a good climate
The ideal place to sleep would be to have an environment where you feel comfortable, with the right temperature, maximum darkness and a place where there is as little noise as possible.
Before going to sleep we should always eat light food. While it is not advisable to go to sleep on a full stomach, it is also not good to go to bed on an empty stomach. Hence, a balanced, healthy and light meal is recommended about three hours before bedtime.
Getting some aerobic exercise every day is highly recommended, as it promotes the sleep cycle. It is best to do this during the day and not in the evening, as this would hinder the relaxation of the body.
Before going to bed, one of the tips for getting better sleep is to do relaxation exercises like yoga.
It is important to create some sort of bedtime schedule. For example, trying to go to sleep and get up at the same time all the time, which will greatly help relax your mind for sleep.
Avoid taking naps
Avoid taking naps during the day. In this way you will arrive home in the evening with the need for a good and well-deserved rest. So, we recommend that you practice these tips for better sleep.
Choose the right time to sleep
Many times we go to bed but we are not sleepy. It is therefore advisable to get up to read a book or do an activity that can relax us and go back to bed when we are sleepy.
Drink a glass of milk
It is very good to drink a glass of milk before going to sleep. Milk contains an amino acid called tryptophan that promotes the production of serotonin, a hormone that helps you relax and sleep better.
Take a hot shower
In addition to having a relaxing effect, it will also lower your body temperature and make you sleepy.
Free your mind
If you suffer from anxiety disorders or phobias that do not allow you to sleep, you can apply relaxation techniques that can help you.
The simplest and most recommended technique is to breathe deeply and think about something totally positive. At least try to keep problems from flooding your mind.
Avoid alcoholic beverages before bedtime
Drinking an alcoholic drink before bed may help you relax. However, excessive consumption could take away deep sleep and keep you in the lightest phase of sleep.
Excessive alcohol intake could also contribute to impaired breathing during the night, and people tend to wake up in the middle of the night once the effects of alcohol have passed.
Take a warm bath before bed
The drop in body temperature after taking a bath can help make you sleepy, and bathing can also help you relax.
Consult a specialist
If you find it difficult to sleep and feel tired during the day, you may have a sleep disorder. Your family doctor or specialist will guide you and give you the best opinion.
This is important to rule out other health problems or emotional disturbances that could be affecting sleep and health.