Sleeping is one of the most important activities of the day to improve our well-being and have good health. rest is essential so that the next day we perform correctly. However, there are many people who continue to have trouble falling asleep. Therefore, In this article we want to tell you how to sleep better, presenting you with some fundamental tips and advice.
But let’s not wait any longer! The night is approaching and in Supercurioso we want you to make the most of the following tips to sleep better and rest as you should.
The best tips to sleep better and wake up refreshed
1. Conceive of the bed as a sacred place
First of all, if you want to know how sleep betteryou should treat the bed as if it were a temple: reserve it only for sleeping and having sex. In other words, avoid reading, watching television or checking your mobile or tablet, playing the console or other activities that activate your body and prevent your mind from resting.
Your body must associate this place with a resting place, where one only lies down and falls asleep. A) Yes, By getting into bed your mind will already be prone to falling asleep.
Besides, It is also important that you take comfort into account to help the body relax. Thus, the pillow has to be comfortable, like the mattress, and the sheets, clean and of a light, serene color (the strident ones, like red, do not help to achieve the right color). relaxed state what do we need).
2. Let the room reflect your goal: sleep better
It is also very important that not only the bed, but also the room, lead to rest and relaxation. The soft and cold colors on the walls will help you enter a state of tranquility.
In addition, at bedtime, try to keep the lighting low, the noise low (for example, avoid falling asleep with the TV or radio on) and the temperature to be somewhat cold, around 20º (experts say that the drop in our body temperature helps To fall asleepIn fact, it’s one of the most useful sleep tips.)
3. Avoid routines that prevent you from falling asleep or interrupt it
Now that we have talked about the ideal space to sleep, let’s talk about those routines that can negatively affect your sleep.
First, It is highly recommended that you do not see screens for a while before going to sleep, since they prevent the secretion of melatonin, which makes it take us longer to fall asleep..
You should also avoid taking stimulants after mid-afternoon, What coffee, drinks with gas or sugar, teas or alcohol, nor that you have dinner much or very late. On the other hand, if you want to answer how to sleep better, you can find the answer in relaxing infusions.
Finally, it is not recommended to take naps. It’s much better to stay awake until bedtime so you don’t have such a hard time falling asleep afterwards.
4. Establish a sleep schedule and try to stick to it
Another of the tips and recommendations on how to sleep better is related to maintain a standard sleep schedule. The first thing you should consider in this regard is that this schedule should allow you to sleep 8 hours a day, the recommended number of hours for a healthy adult.
In addition, it is essential that, during the week and weekends, Try to always get up and go to bed at the same time. This will allow balance to be maintained in the body’s sleep-wake cycle.
5. If you can’t fall asleep, do something relaxing
If there is no way for Morpheus to visit you, there are other tricks on how to sleep better that may work great for you. If you’ve been tossing and turning for a long time, for example, you can get up and do something for a while, like read or drink a glass of water (avoid screens). Then, when you feel tired, you can go back to bed. This routine must be repeated as many times as necessary.
6. Include the 4-7-8 technique in your routine
If you wonder how to sleep fast and deep, A very useful trick is known as the 4-7-8 technique.. This technique consists of placing the tip of the tongue against the inside of the front teeth and holding it there while breathing. So, you need to take a deep breath in through your nose for four seconds. Then hold your breath for seven seconds. Finally, exhale slowly for eight seconds. Do these breaths for a while to fall asleep in no time.
How does it affect your sleep? Very easy: With the 4-7-8 technique we introduce more oxygen into the body, which causes it to relax and, therefore, decrease stress levels. Also, breathing like this you concentrate on your breath and eliminate thoughts that can cause you anxiety and prevent you from falling asleep.
7. Do not forget the posture
Yes, Posture is essential to sleep properly. Although it seems a bit obvious, the position that best suits your body and mind is the one in which you feel completely comfortable. However, experts recommend two fundamental positions to answer how to sleep better.
The first of them consists of sleeping on the side or lateral cubitus. This position involves sleeping in the fetal position (with your legs bent). With it, breathing is improved and reflux, snoring and cervical or back pain are reduced.
The second consists of sleeping on your back, position known as supine ulna. This allows the spine to rest in a natural position.
8. Practice progressive muscle relaxation
This is another essential technique on how to sleep better. This consists of performing simple exercises that tense the muscles of the body with the aim of gradually returning to a state of relaxation. This way, body fatigue is reduced and, both body and mind, enter a process of “disconnection”, necessary to reconcile a restful sleep.
9. Exercise
Exercise is essential to increase the feeling of well-being and, in turn, increase the secretion of endorphins and melatonin, a hormone related to sleep. This reduces states of insomnia or lack of sleep. and improve the quality of sleep. However, you should keep in mind that it is advisable to exercise in the morning or, at least, not too close to your usual bedtime.
10. Give free rein to the imagination
Our last advice to sleep better ands allow your mind to think about things other than your work or study. Don’t be afraid to allow yourself to build fantastic stories, travel to the destinations you most want, or simply leave your mind blank. Whatever sounds best to you, it is essential that your mind relax from the stresses of the day and immerse yourself in the most interesting dreams.
We hope this article has really answered how to sleep better and helps you get useful results that help you fall asleep. Tell us, is it hard for you to sleep? Do you have any techniques to fall asleep that you want to share with us? Remember that you can tell us everything you want, to do so, you just have to leave us a comment!