Try to make dinner light and make it at least two hours before going to bed so that your body does not have to work at night and hinders other functions. Sleeping well is extremely important to all people. And is that, when you do not rest well, health can be noticeably suffered. However, if certain actions are put into practice, it is possible to induce the body to a good rest.
Sleep is a biological necessity that helps restore essential body functions. The quantity and quality of sleep can be affected by cultural, social, psychological, behavioral, pathophysiological or environmental aspects.
Here are some tips for proper rest.
10 tips for a good sleep
1. Exercise
It is recommended for general health, but is best if it is not done too late. According to the World Health Organization, the ideal for adults is to do about 300 minutes of aerobic physical exercise a week.
2. Do not nap after 3 or 4 in the afternoon
Naps can help make up for lost sleep, but if you sleep in the late afternoon, it could make it harder to fall asleep at night.
3. Avoid caffeine and nicotine
Coffee, cola, tea, and other foods that contain caffeine can affect rest. The effect of this stimulating substance can last up to 6 hours. Therefore, a cup of coffee in the afternoon can make it difficult for you to sleep at night.
Nicotine is also a stimulant, which can make sleep light. Also, smokers often wake up too early in the morning because of nicotine withdrawal.
4. Avoid alcoholic beverages before bed
Drinking alcohol before bed seems to help you fall asleep more quickly. However, sleep quality is poor, sleep is more fragmented, and the REM phase is not reached.
Alcohol also affects body temperature and can cause night sweats. Due to its diuretic effect it can also interrupt sleep if you need to go to the bathroom at night. Also, since the throat muscles are relaxed, breathing is often worse and the chances of snoring or sleep apnea increase.
5. Avoid hearty meals
A heavy meal takes longer to digest, so it may delay sleep if eaten just before going to bed.
6. Relax before bed
Schedule your day so you have time to relax. A quiet activity, such as listening to soft music while drinking an infusion of chamomile, mint, can be a good ritual to induce you to sleep.
Other people prefer to create a subdued atmosphere, read a good book, and disconnect from technology and noise. There is no better strategy than another, try until you get the one that works best for you.
7. Create a good sleeping environment
It is important to remove and avoid what can remove sleep, such as noise, bright lights, an uncomfortable bed, too much heat, etc. The ideal sleeping temperature is around 20ºC, even better if you sleep on a comfortable mattress and pillow adjusted to our needs.
8. Set a sleep schedule
Go to bed and get up at the same time each day. As animals of habit, it can be difficult to adapt to different changes in sleep patterns. Sleeping later on weekends doesn’t make up for a lack of sleep during the week and will make it harder to wake up early on Monday.
9. Take a warm bath or shower before bed
Warm or hot water relaxes the muscles and helps release tension. Furthermore, the feeling of feeling clean and relaxed could psychologically predispose to a better sleeping environment.
Have you ever felt the pleasure of going to bed after a relaxing bath? Turn the exception into a habit and discover the improvement.
10. Consult a health professional if the problem is prolonged in time
Difficulties in achieving restful sleep could be due to a sleep disorder. Your family doctor or specialist will guide you and give you their best opinion.
