Sleeping better: Tips and tricks for a restful sleep

Durmiendo mejor: Consejos y trucos para un descanso reparador

Has it happened to you that despite having slept, you wake up very tired, without energy, you are less productive, you are in a bad mood and you are hungrier than normal?

Sleeping well is not just about meeting the recommended 8 hours of sleep.

You need to have a restful rest to wake up active, focused, live less stressed and be able to control hunger and cravings without so much effort.

Here you will know why sleep is essential and how to fall asleep naturally.

At the end of the post you have a test to find out if your sleep is quality or not.

Why is it important not only to sleep but to sleep well?

Sleeping is as necessary as eating, drinking water or breathing.

It is that rest space that you need to repair your brain, tissues, organs, metabolism, hormonal and immune systems and more.

Your mind and brain also disconnect to rest from the stressors of today's life: media, social networks, television, stress, etc. Also, it improves your mood, elevates your creativity, increases your higher levels of reasoning, problem solving and attention to details, enhances your memory, prevents anxiety and depression.

The World Sleep Association has shown that when you sleep poorly or little, the normal functioning of the body is altered, it is not adequately repaired and the development of cardiovascular diseases, diabetes, obesity, emotional conditions and disorders such as stress is accelerated. , anxiety or even depression.

16 tips for a restful rest

Follow these simple, but very effective tips to have hours of deep sleep . Start applying them at least 2 hours before going to bed and you will see how the way you sleep changes.

  1. Leave your work problems at the office, don't take them home and much less to your bed.

  2. Avoid taking more than one nap a day, and if you do, 20-30 minutes is enough.

  3. Don't do physical exercises before going to bed, do it during the day.

  4. Your bedroom is only for sleeping, do not use it to watch television, Netflix, listen to the radio or eat.

  5. Make your bedroom relaxing, comfortable and cozy, with the right temperature, soft lighting and no noise.

  6. Sleep on a comfortable mattress and pillows.

  7. Remove electronic devices such as televisions, computers, and smartphones from the bedroom.

  8. Don't check or watch your cell phone and electronic devices at least two hours before going to sleep, because blue light activates your brain and prevents you from falling asleep.

  9. Don't go to bed hungry, but don't overindulge at dinner either. Eat light with real, filling foods.

  10. Avoid alcohol, tobacco and stimulating drinks such as coffee, tea or soft drinks in the late afternoon and before going to bed.

  11. Establish a regular time for going to sleep and getting up, even on weekends. This way you will create a habit.

  12. A hot bath before bed will help you relax your muscles and reduce stress.

  13. To control stress and anxiety, practice progressive muscle relaxation techniques, that is, tensing and relaxing your muscles and deep breathing.

  14. Take a few minutes to meditate before going to bed, especially to give thanks. This simple practice is very relaxing and effective.

  15. Wear comfortable clothes to sleep.

  16. Supplement with natural and quality products, melatonin is the option most supported by science.

If you can't fall asleep with these tips, don't get anxious or toss and turn in bed, that won't make you sleepy.

In that case, get up and do some relaxation techniques or read a good book. Don't even think about checking social networks, your cell phone or TV.

Also, don't get into the habit of using prescription sleeping pills because they are addictive, unless you have a specific medical condition and have been prescribed it by a doctor.

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