We do not always rest as well as we would like or wish.
Exercising is fundamental if our goal is to sleep well.
And being physically active with activities as simple as will make us get to sleep faster .
In addition, we will achieve a deeper rest and wake up less during the night.
Of course, avoid extreme exercise, at least, from 4 hours before going to bed.
2. Establish schedules
Establishing a schedule and with them a routine will be a key to get to organize our sleep hours.
Therefore, the best way to get a good night’s sleep is to go to bed every day at the same time and also wake up at the same time, whenever possible.
In this way, what you will achieve will train your body through clear patterns of sleep conciliation that, in addition, will make you fall asleep earlier and get up much more rested .
3. Forget about tobacco
If you smoke you have many reasons to try to stop doing it and one of them is to get a better sleep.
Although it may not seem like it, the habit of smoking can be harmful when it comes to achieving an optimal rest.
The reason is simple: an effect on our body that makes it difficult for us to fall asleep .
If you want to get adequate rest, avoid getting this harmful substance into your body.
4. Set aside drinks with caffeine
Caffeinated beverages can also make sleeping more difficult. Options such as coffee, tea or soda can end up being a difficulty at night time and will also increase the need to wake up to go to the bathroom at night, so avoid them.
5. Reduce alcohol consumption
If you usually drink every day, however little, try to get rid of this habit.
Alcohol depresses the nervous system that is responsible for making us fall asleep.
Yes it gives a sudden dream, but then it will wake you up and prevent you from managing to have a good night’s sleep.
As if this were not enough, alcohol magnifies snoring and other breathing problems related to sleep that will make the rest is not quality.
6. Be careful with naps
Taking a nap may be fine but you have to measure the time you do it very well.
Sleeping will be good if you do not do it for more 20 minutes . Otherwise you will end up preventing yourself from sleeping at night.
7. If you do not fall asleep, get up
If you do not fall asleep for a period of about 20 or 30 minutes it is best that you get up. Staying in bed will end up making you more nervous and it will be harder to finally fall asleep as you search.
Going around and around in bed for hours will not speed up the process and will only make you despair.
8. Create a good rest area
- It is recommended that it be a dark area, relatively cool and as quiet as possible.
- The room should be tidy and with few objects around to facilitate that atmosphere of tranquility that is needed to achieve a restful and quality sleep.
9. Avoid resorting to sleeping pills
Sleeping pills will not solve the problem for more than a while.
So, avoid sleeping pills and consult a doctor the most effective way to fall asleep .
You can also specify a treatment to take only a period, but try to be as short as possible so you do not end up generating a dependency.
10. The bed is for sleeping
The bed is for sleeping, not for you to be watching a series on the computer or with some other electronic device.
Avoid carrying out activities that can end up generating a greater excitement and that cause, in the end, do not fall asleep.