10 Proven Tips to Sleep Better

Stress, heat and leisure activities are some of the factors that adversely affect the quantity and quality of sleep. We will share some tips to enjoy better sleep and help you to wake up feeling rested.
10 Proven Tips to Sleep Better

Last update: 03 January, 2019

One of the most basic needs of the human being is sleep and resting well. In today’s world, with the hectic pace of life, many of us experience sleep problems and have difficulty trying to rest.

We often wake up feeling tired. Although it’s usually a usual symptom of modern life, it shouldn’t be like that. Because of this, we are sharing some useful tips to help you sleep better.

Exercise on a regular basis

Exercise is essential if you want to rest and sleep better. Staying physically active with simple activities such as walking or running, will help you to get to sleep more quickly and even to enjoy better rest.

The habit of performing physical exercise regularly is highly recommended and has multiple benefits for the body. Not only is it useful to sleep better, but also to eliminate the emotional energy that accumulates during the day. In addition, it stimulates the secretion of endorphins and other substances, generating a sense of physical and emotional well-being.

It’s not recommended to perform physical exercises at night or bedtime since this activity wakes your body. Your body will go to sleep feeling stimulated and it will not allow for adequate rest.

Establish regular and essential schedules to sleep better

The best way to have a good night’s sleep is to go to bed every day at the same time and wake up at the same time whenever possible. In this way, the body develops a regular sleep pattern, which will help you to sleep better and wake up feeling rested.

Have a light dinner

Consuming a light dinner is fundamental to achieving better sleep. It has been proven that by eating a heavy meal before bed, it will be difficult to sleep. It’s vital to devote your energy to sleeping rather than to digestion.

Woman having a light dinner before sleep.

Don’t perform mental activities before bedtime

It’s impossible to sleep properly when the rational and conscious part of the mind is still active. This prevents us from entering the unconscious world of the dream state.

If you perform mentally demanding activities on a daily basis or take work to bed, this will make it difficult for you to experience deep sleep. This is because the frontal lobe in the brain, (where the rational part resides), remains stimulated.

To avoid this, it’s necessary to define your hours and space and to know that the bed is the place to disconnect from work activities.

Quit tobacco

One reason to quit smoking is to enjoy a better quality of sleep. The habit of smoking is particularly harmful at bedtime. Nicotine produces an effect in the body that prevents sleep, as it keeps the body stimulated and awake.

Woman breaking cigarette to sleep better.

Reduce the consumption of caffeinated beverages

Drinks such as coffee, tea or soft drinks, make it difficult to sleep. The caffeine that’s contained in these drinks can be really useful during the day, but it will make it more difficult to fall asleep at night.

Decrease consumption of alcoholic drinks

Although alcohol is a depressant of the nervous system and makes us sleepy at the beginning, then it has the effect that we wake up repeatedly and prevents achieving an optimal sleep balance. In addition, alcohol favors snoring.

Short naps

The habit of napping is beneficial to maintain your energy levels during the day, as long as they are not extensive naps. A maximum of twenty minutes will really help the body and won’t prevent falling asleep at night.

Establish a good rest area

The place where you sleep or rest must be an area of absolute relaxation and tranquility. This space should be free from distractions and stimulants such as televisions, computers or mobile devices. It’s good to have a dark place, as cool and as calm as possible to guarantee a good night’s sleep.

Breathe and feel

A good way to turn off your brain and rest is through breathing. You can perform relaxation exercises before sleep or simply focus on the sensations of the body through breathing.

The body and mind, need to rest to experience a really refreshing sleep. It’s essential for the proper functioning of the body and to be able to carry out daily activities.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.