More and more people find it difficult to sleep, and the reasons ranges from increased stress to anxiety about unfinished projects, bad habits, or simply because the body doesn’t seem to want to sleep.
Beyond the origin, in this post, I will share some tips to help you sleep better.
Establish A Routine
Try to fall asleep and always get up at the same time so that your body gets used to this rhythm, and that nature can produce the hormones necessary for you to sleep soundly.
Taking a nap is very good, as long as you do it at least 3 hours before going to sleep at night, and that it does not exceed 20 minutes.
So if you get sleepy in the afternoon and still can’t go to sleep, try doing something else until it’s time. For example, you can read a book, arrange your room, call someone you had pending to speak, etc.
Turn Off All The Lights
Did you know that your body produces a natural hormone that helps you sleep? That hormone is called melatonin, and you can help its secretion very easily since it is regulated by the exposure you have to light.
The darker your room is at night, the better. If by watching a horror movie, you leave all the lights on, your melatonin will be low, and therefore it will cost you more to sleep.
Turn off all the lights and close the windows, in an extreme case, buy a sleeping mask, so at least you control that no light enters your eyelids.
Outside Mobile And Tv
Continuing to help the body produce sleep hormones, it is key that you stop using your mobile / notebook / TV at least two hours before going to bed since its light seriously affects the production of melatonin.
Consume Sun During The Day
Just as darkness helps you produce melatonin for deep sleep, it is also important that you enjoy time outdoors during the day and that you let sunlight into your home when you want to be awake. In this way, your body will synchronize with your sleep cycle much more easily.
Avoid Coffee In The Afternoon
Beyond that, you have so many things to do during the day, leave caffeine only in the morning. What caffeine does is inhibit the sensation of sleep; therefore, when your body wants to tell you that it wants or needs to sleep, coffee turns off that message.
If you are very sleepy in the afternoon, it is best to take a nap of 15 to 20 minutes.
In addition to avoiding late coffee, everything you do to make your body healthier will help you sleep better since resting is a natural process. Consume less sugar and processed foods, to avoid insulin spikes that deregulate your daily life and, on the other hand, to have better digestion.
Take A Deep Breath
Most of the time, not being able to sleep has to do with a level of anxiety that makes your mind stop for even a second. It’s like at night your head spirals, and you can’t relax to sleep.
The best thing you can do to remedy it is to meditate, and if you have never done it, just try to take a deep breath and pay attention to your breathing. With practice, you will see that many of the thoughts that visit you are not worth it to lose sleep.