Almost all of us have trouble sleeping at some point in our lives. Work, family, or personal problems are some of the reasons that can negatively affect our sleep and prevent us from getting enough rest at night. If we take into account that during sleep our brain manages the chemical energy of the body, consolidates the memory and thoughts of the previous day, and carries out important physiological processes such as the elimination of toxins, we will realize that sleeping well is vitally important for our body.
If you are one of those who have problems sleeping properly, do not worry, because you have at your disposal a series of measures and advice such as the ones that we will explain in the following article so that you know what to do to sleep well.
Tips to fall asleep
There are two tips that you should always follow and that will help you fall asleep more easily. The first, surely you have already heard it a thousand times and the second, perhaps goes against what you have been told all your life.
To achieve a good sleep every day it is important that you have a sleep routine. Our body is intelligent, and it adapts to what we teach it. That is why if we go to sleep at the same time every day and get up at the same time, he himself will regulate the sleep cycle, making us sleepy after a short time when it is time to go to bed. Knowing that, you must eliminate any mental stimulation from one hour before falling asleep; nothing to work until you get many. Read a book, watch TV, or listen to music to relax before bed.
The second piece of advice is never to stay awake in bed for more than 30 minutes. If you go to sleep but can’t get it after half an hour, get up and do some relaxing exercise until you feel sleepy. If you start watching TV, your brain will relax and you will fall asleep more easily.
Don’t take your worries to bed
The day has 24 hours, so you should reserve the hours you spend awake to think about your problems and worries. The bed should be a sacred place dedicated to rest -and other activities- but never to dwell on the issues that concern you. Surely you can find another time during the day to find the best solution to your issues.
How to sleep well and soundly: eliminate the nap
Something common in those who can’t sleep well at night is that they spend the day tired and sleepy, and by noon they can’t take it anymore and take a long nap. That is one of the biggest mistakes you can make because you only get your sleep cycle to be altered.
A nap should never replace a good night’s sleep. If you nap regularly and are having a hard time sleeping at night, stop taking naps and you’ll see improvements and better sleep. If you take a nap anyway, don’t be more than 20 minutes.
How to sleep well: posture
In order to sleep well, your entire room and the environment around you must encourage you to do so. Make sure you sleep in comfortable conditions; the bed should be comfortable and the room should be quiet and dark. Remember that if your mattress does not meet your needs or has become obsolete and is no longer comfortable for resting properly, the best option is to buy a new mattress.
Another forgotten but no less important aspect is the posture with which we sleep, an error that can lead to numerous stomach, muscle, and back problems. The studies that have been done in this regard indicate that the best sleeping position is lateral decubitus, that is, sleeping on the side and preferably on the left side. With this position, brain waste is better eliminated, the risk of suffering from Alzheimer’s and other neurological pathologies is reduced, snoring is avoided and the symptoms of gastroesophageal reflux are reduced.
Foods to sleep well
An important point is to go to the bathroom before going to sleep so that you don’t feel like going to the bathroom in the middle of the night since it can be hard for you to sleep afterward. Do your needs and don’t drink a lot of water before bed.
It is important to sleep well is to go to bed neither too full nor hungry. You should have a light dinner, about 3 or 4 hours before going to sleep, in case you are a little hungry you can eat a small sandwich or a glass of hot milk. In the following article we explain what to eat to sleep better, anyway, we leave you a list of foods that help you fall asleep:
- Products with tryptophan: milk, bananas, or chocolate.
- Complex carbohydrates: such as pasta, rice, or potato.
- Eliminate fat and caffeine.
- Oily fish has a high tryptophan content.
- Magnesium-rich foods such as vegetables such as soybeans.
- In the following article, you will find the best infusions to sleep.
How to sleep well without pills: exercise
Regular exercise helps reduce stress-related insomnia by increasing the secretion of melatonin and serotonin, the hormones associated with sleep. However, you should avoid exercising 3-4 hours before bedtime as the stimulation caused by the exercise itself due to the release of adrenaline could make it difficult for you to fall asleep.
Tips to fall asleep fast
In addition to following everything we have discussed, here are a series of tips to sleep quickly and better that you can add to your daily routine:
- Take off your watch, chains, and other objects that can oppress you a little and can bother you.
- If your goal is to improve the quality of your sleep, you can start practicing meditation exercises such as yoga, which will help you relax and fall into the arms of Morpheus more easily.
- Go to bed only when you are sleepy. Decide what time to get up in the morning and always get up at the same time. That helps your body establish a regular pattern.
- One medication you can buy over the counter to help you sleep better is dormidine. It is if we recommend that you consult your usual doctor or pharmacist first.