Sleeping well should be one of the most important things in the daily routine of anyone who wishes to lead a healthy lifestyle. Nowadays, most adults put up with grueling work schedules and don’t rest long enough. Due to all this, diseases typical of sleep deprivation arise.
Several scientific studies have shown that, at some point in life, over 50% of people suffer from insomnia.
Lack of sleep or interruption of sleep can weaken the immune system, impair memory, and reduce physical and mental performance.
Disconnect from technology
According to several scientific studies, the light emitted by electronic devices reduces the production of melatonin. The screens of our devices would be the cause of a lack of production of the hormone that helps us sleep. So, turning off the various devices we own is a first step to sleep better.
It is important to use the bed only as a place to sleep. If, on the other hand, we use it to watch television, TV series, stay on social networks or send messages on the phone, we will not be able to relax. On the contrary, it will produce an “insomnia effect” which will make it more difficult for us to sleep.
An important aspect is to organize our days well in order to establish a precise time to go to bed during the week. In this way we will know how many hours we will have available to sleep.
It is recommended that you sleep at least 6-8 hours a day. This time interval is especially true for adults who have an intense work activity.
Tips for better sleep: exercise
Staying active during the day and exercising are important habits for maintaining overall good health. A half-hour walk a day may be enough to help you get to sleep.
When we do physical activity, we consume more energy and activate the metabolism. This allows the body to tire more and reach sleep more quickly. In this way we will rest longer and with a deep sleep, decreasing the possibility of suffering from insomnia.
Avoid certain types of foods
There are some foods that don’t help us rest properly. Poor nutrition can cause sleep disturbances that prevent us from getting a satisfying rest.
A first tip is not to take caffeine before going to bed. Try to avoid the consumption of coffee, tea or medications that contain caffeine. Its effect has been shown to last longer in many people, resulting in difficulty falling asleep at night.
In addition, alcohol consumption should be avoided, especially in the evening (or night), before going to sleep. Alcohol is known to make you drowsy and fall asleep, but this effect only lasts a few hours: we will wake up several times during the night and have not had a continuous and satisfying rest.
Finally, to sleep better, you need to avoid tobacco. Smoking has serious consequences for our health and nicotine is a substance that does not help us fall asleep easily.
What to do if we can’t sleep?
Even if we follow all the advice and adopt the healthiest lifestyle possible, it can happen that various circumstances prevent us from falling asleep.
For these cases there are specific advice. If you can’t sleep, we advise you not to stay in bed tossing and turning. It’s best to get up, drink some water, walk around the house, or read a book (or magazine) until you start to feel sleepy.
Another tip is to listen to instrumental or meditation music in order to achieve a state of calm that allows you to sleep. There are several meditation practices that help to “calm” the mind by freeing the body from the stress accumulated during the day and which allow us to reach a state of relaxation.