A good night's sleep is halfway to a healthy life. A survey revealed that 48% of the population does not get enough sleep. Do you see yourself in this situation? Put these tips for better sleep into practice
To lie in bed and fall asleep immediately is for some the normal and for others a dream that seems unattainable. Not all of us find it easy to fall asleep, either because we are too nervous or anxious with work or personal worries, or because we can't resist taking an afternoon nap and then don't get any sleep at night. Changing habits can go a long way not only to falling asleep more easily, but also to having a more restful sleep and waking up fresh the next morning. Establishing routines is essential, and regular exercise (less in the late afternoon and evening) can also be helpful. But there is more advice for a restful night's sleep.
1. have a set time to wake up... and go to bed
You probably wake up at the same time every morning, either because of work or because you have to hurry your children to school. So it won't be too hard to get into the habit of also having a fixed bedtime every day, including weekends! Our body needs a routine.
2. Practice physical exercise
Regular exercise causes the release of neurotransmitters that promote a sense of well-being, reducing stress and anxiety. However, avoid exercising after late afternoon or you will probably have trouble falling asleep.
3. Don't give in to the call of naps
Naps are to be avoided, especially for those who suffer from insomnia. If you cannot resist a nap, try to keep it short - no more than 30 minutes and preferably right after lunch, so that it does not interfere with your evening sleep.
4. Learn to manage stress
Organize your week, set priorities, and delegate tasks whenever possible. Set aside some time to do something that gives you pleasure, is relaxing and takes your mind off your worries. These are reflected in the quality/quantity of your sleep. You can, for example, go for a walk, talk to a friend, or do yoga or pilates.
5. Avoid caffeine in the afternoon and evening
Caffeine is a stimulant substance and as such inhibits sleep. Therefore, avoid coffee and caffeinated beverages (such as soda or black tea) starting in the afternoon.
6. Pay attention to what you eat at dinner
Dinner should be light, as heavy meals make it harder to fall asleep and result in a more restless and shallow sleep. If you are hungry around bedtime, opt for something light. The consumption of alcoholic beverages should be avoided in the two hours before bedtime.
7. Quit smoking
Besides all its harmful effects to our health, nicotine is a stimulant, making it difficult to fall asleep, and interrupts sleep. Smokers often wake up in the middle of the night due to nicotine withdrawal symptoms.
8. Prepare the room for perfect sleep
The room should be dark, quiet, and at a mild temperature. It should have no television, computer, or work-related documents. Worries are also to stay outside the door.
9. Go to sleep only when you are sleepy
Not being able to fall asleep creates anxiety (we usually find ourselves thinking we're only going to sleep seven, six, five hours) and, in turn, anxiety makes it even harder to fall asleep.
10. If you can't sleep right away, get up
If it's been more than half an hour and you're still awake, get up, go into the living room, listen to music, or read a book until sleep comes. However, if you sleep poorly frequently, be alert. Insufficient and unrestorative sleep has consequences for your health and well-being. Consulting a specialist can be very useful to detect the causes of the problem and treat them.
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