In today’s fast-paced world, it is extremely common to have an altered sleep cycle. However, solutions in the form of drugs are not the most healthy or sustainable in the long term…
Meet our perfect natural 7 tricks for a quality night’s sleep, and try to incorporate them into your routine……..
1.A special place:
Make sure that your room reigns tranquility and silence. You must have only the necessary objects and be ordered. Doctoral and dream light according to your tastes, that this place is a temple for you. Your bed is just to rest and be with your partner.
2.Set a schedule:
Try to get up and go to sleep at the same time every day. Training our body in the face of sleep will also make us sleep more quickly and wake up fresher. Organize your dream responsibly.
3.Perform physical activities:
After working or studying, you need to relax. You can go for a walk, run, and swim, do yoga or play some sport that you like. Remember not to exercise before bed, except for relaxation.
4.Avoid certain substances:
Alcohol, tobacco, caffeine and sleeping pills can be very harmful to your health and adversely affect your sleep routine. The less you consume these substances the more chances of having a better rest you will have.
5.Technology stays out:
the mobile, laptop or television should be out of the sleeping area. Experts say that the images on the screens excite the brain, although it is also true that some of them fall asleep. On the other hand, the luminosity of the screen confuses the pineal gland, which is the one that secretes melatonin.
6.If you take naps that are short:
Sleeping the nap is beneficial to continue with energy the rest of the day, but not if they are extensive. The recommended thing is to rest a maximum of 20 minutes; if it is more at night it will be difficult to fall asleep.
7.If you can not sleep … do something!
Get up, start reading a little, and then go back to bed. Going around and around will not speed up the process. Staying in bed after 20 minutes of going to sleep is an indicator that we are not relaxed and it will cost us to fall asleep.