Keeping a fixed time to go to sleep will get the body used to circadian rhythms; in this way, we fight insomnia and rest the necessary hours. Discover in this article 7 good habits to sleep well.
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Do You Know Some Good Habits To Sleep Well?
Insomnia has become one of the modern disorders, and while many people overlook it, it is linked to the emergence of many other physical and mental health disorders. Insomnia appears when the person has difficulty falling asleep or when his rest is interrupted. The body cannot perform the expected functions well in this period, and reactions occur, gradually reducing the person’s quality of life.
Many ignore its negative effects and only act once such effects are seen. A few simple good habits to sleep well can be very useful. Although many cases are mild and sporadic, it is essential to pay due attention to prevent insomnia from taking over. Luckily, it is possible to fight insomnia naturally since following certain daily habits can positively affect sleep quality. Discover them!
Good Habits To Sleep Well
Eat A Light Dinner
Eating a light dinner every day a couple of hours before going to sleep is essential to avoid interruptions during rest.
- Skipping this meal can cause digestive problems and hunger, negatively affecting rest.
- On the other hand, eating too substantial dishes produces acidity and gastroesophageal reflux, which prevents you from sleeping well.
Avoid The Consumption Of Caffeine And Stimulants
Stimulant drinks like coffee or energy drinks contain caffeine and other chemicals that make falling asleep difficult.
- These substances keep the brain active and, therefore, inhibit the action of neurotransmitters that allow sleep.
- It is of fundamental importance to limit its consumption, especially at night.
- It is advisable to drink natural juices, infusions, or cado milk.
Follow Regular Hours
Keeping a regular schedule when you go to bed is one of the habits that can make it easier to fight insomnia, especially when it tends to occur in a recurring form. This way, we will accustom the body to maintain its circadian rhythm. Therefore, we will always sleep simultaneously.
- The timetable must be structured in such a way as to guarantee an adequate sleep duration (not least 7 continuous hours).
- This implies avoiding sudden changes in time on rest days or holidays.
Good Habits For Good Sleep: Regular Physical Activity
Regular physical exercise helps us maintain the production of serotonin, the neurotransmitter that affects sleep quality, at optimal levels. In addition to relieving stress and depression, it makes sport useful for reducing episodes of insomnia.
- You should exercise at least 30 minutes a day, 3 or 4 days a week.
- A walk or any cardiovascular exercise is fine too.
- Combined training will also be positive in this regard.
Create An Environment Conducive To Sleep
The environment in which we sleep greatly affects the quality of our rest. Even if we have the habit of carrying out multiple activities in our bedroom, reserving this space only for the night hours would be ideal. This means that if you have a habit of working or doing other tasks in the bedroom, you should look for alternatives.
- Computers, television, or other distracting elements should be placed in other rooms of the house.
- It is important to control the temperature and make the room quiet and dimly lit.
- One must also keep the bed clean and comfortable.
Meditating before going to sleep is a reflective practice that, in addition to calming anxiety and stress, helps to achieve better quality sleep. This therapy is especially recommended when insomnia is linked to emotional or nervous disorders.
- A quiet, peaceful environment away from any distracting element is essential.
- For greater benefits, it is best to combine meditation with breathing exercises.
Good Sleeping Habits: Drink Relaxing Herbal Teas
Among the good habits for sleeping well, relaxing herbal teas could not be missing. Thanks to their properties, a wide variety of plants relax the body and mind to ensure deep and restorative sleep. They are usually prepared in the form of infusions and are an alternative to sleeping pills.
Among the most recommended:
Do you have trouble sleeping? Can’t get enough rest? If you’ve been tossing and turning in bed recently and can’t fall asleep, practice these good habits to get a good night’s sleep.