Tips to Sleep Better

Sleeping too little is a common habit. Often we can't remedy it and we end up being overwhelmed or giving up because of resignation. But, improving our rest is possible.
Tips to Sleep Better

Last update: 30 October, 2018

We understand that it’s not easy to improve your sleep because it depends on a series of social, psychological and physio-pathological factors. To help, here are some tips to sleep better.

Avoid stimulants

It’s not a good idea to consume caffeine, alcoholic drinks or energy drinks for at least six hours before going to bed. So, we need to replace these for drinks without caffeine.

Woman drinking coffee and she needs to sleep better.

Create a good environment

The ideal would be to create an environment in which we feel comfortable to sleep. This requires an adequate temperature, darkness and a place that is as quiet and tranquil as possible.

Eating habits

Always and before going to sleep, we should only consume soft foods. This is because it isn’t advisable to go to sleep with a full stomach, but it isn’t good to go to bed on an empty stomach either. So, it’s recommended to have a balanced, healthy and light meal approximately three hours before going to sleep.

Physical activity

Performing aerobic exercise daily for 15 minutes is highly recommended, as it favors the sleep cycle. It’s better to do this during the day and not during the night because this can hinder relaxation.

Before sleeping, it’s recommended to perform relaxation and breathing exercises, such as yoga. This is one of the best tips to sleep better.

Sleep routine

It’s important to generate a schedule at bedtime. Try to lie down and get up at the same hours, this will help to relax your mind ready for sleep.

Woman improving her routine to sleep better.

Avoid taking naps

Avoid taking naps in the day. You will arrive home at night with the need for a good and well-deserved rest, so it’s recommended that you practice these tips to sleep better.

Choose the right time to sleep

Many times when we go to bed, we cannot sleep. It’s recommended that we read a book or perform an activity that can relax us, and when we are sleepy we should go back to bed.

Have a glass of milk

It’s very appropriate to drink a glass of milk before going to sleep. Milk contains an amino acid called tryptophan which favors the production of serotonin. This is a hormone that helps us to relax and sleep better. 

Take a hot shower

Apart from producing a relaxing effect on the body, it will also subsequently lower the body temperature and produce sleepiness.

Clear your mind

In the event that you suffer from anxiety disorders or fears that don’t let you sleep, you can apply relaxation techniques to help you.

Woman doing yoga to sleep better.

The simplest and most recommended technique is to breathe deeply and think of something positive or at least avoid those problems that overwhelm the mind.

Avoid alcoholic beverages

Drinking an alcoholic beverage before going to sleep can help you to relax, but in excess, alcohol prevents deep sleep and only maintains lighter stages of sleep.

Excessive alcohol intake can also contribute to breathing disturbances during the night. In addition, people tend to wake up in the middle of the night when the effects of alcohol have passed.

Take a warm bath before sleep

Lowering body temperature after leaving the bathroom can help you to feel sleepy, and bathing can help relax you ready for sleep.

Consult a professional

If you find it difficult to reconcile or maintain sleep or you feel tired during the day, you may have a sleep disorder. Your family doctor or a specialist will guide you and give you the advice you need.

It’s also important to rule out other health or emotional problems that may disturb your sleep and affect your health.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.