Sleeping tips: 6 steps to a better sleep
You are not doomed to go around in bed every night. Consider simple tips for a night of better sleep on establishing a sleep schedule to including physical activity in your daily routine.
Think of all the factors that can interfere with a good night's sleep - from work stress and family responsibilities to unexpected challenges, such as illness. It is not surprising that sometimes it is difficult to achieve a quality dream.
While you may not be able to control the factors that interfere with sleep, you can adopt habits that promote better sleep quality.
Start with these simple tips.
Respect sleep schedules
Do not book more than eight hours to sleep. The recommended amount of sleep in a healthy adult is at least seven hours. Most people do not need to spend more than eight hours in bed to achieve this goal.
Lie down and get up at the same time every day. Try that the difference in sleeping hours between the nights of the weekdays and weekends does not exceed one hour. Being constant reinforces the sleep-wake cycle of the organism.
If you don't sleep after 20 minutes, leave the bedroom and do some relaxing activity. Read or listen to relaxing music. Go back to bed when you are tired. Repeat this procedure as many times as you need.
Pay attention to what you eat and what you drink
Do not go to bed hungry or feeling very full. In particular, avoid heavy meals a couple of hours before bedtime. It is possible that this discomfort may keep you awake.
You also have to be careful with nicotine, caffeine and alcohol. The stimulating effects of nicotine and caffeine take several hours to disappear and can wreak havoc on sleep quality. And while alcohol can make you feel sleepy, you may interrupt sleep later in the night.
Create a relaxed environment
Create an ideal room to sleep. Often, this means a cool, dark and silent room. Exposure to light can make it harder to fall asleep. Avoid prolonged use of screens that emit light just before going to sleep. Consider using curtains to darken the room, earplugs, a fan or other devices to create an environment that suits your needs.
Doing relaxing activities before bedtime, such as taking a bath or using relaxation techniques, can promote better sleep.
Limit naps during the day
Long naps during the day can interfere with nighttime sleep. If you choose to take a nap, do not do it for more than 30 minutes or at the end of the afternoon.
However, if you work at night, you may need a nap late in the day before going to work to compensate for lack of sleep.
Incorporate physical activity into your daily routine
Regular physical activity helps you sleep better. However, avoid excessive activity near bedtime.
It can also be useful to spend time outdoors every day.
Try to resolve your concerns or concerns before going to sleep. Take note of what you think and leave it for the next day.
Stress management can help you. Start with the basics, such as organizing, prioritizing and delegating tasks. Meditation can also relieve anxiety.
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