Sleeping is one of the great pleasures that life gives us and, in addition, it is a vital physiological process to maintain good health. If you have trouble falling asleep, do not miss these tips that will help you sleep better every night. What can you do to sleep better?
Doing physical exercise regularly, avoiding stressful situations, or using a warmer to sleep better are some of the guidelines that will help you get a quality sleep every night.
According to recent research, millions of people around the world suffer from the effects of insomnia, an alteration that, according to experts, could become a global health problem if the appropriate measures are not taken.
If you find it difficult to sleep every night, follow these simple tips and you will be able to fall asleep and rest as your body deserves:
1. Practice physical exercise
Physical exercise is one of the fundamental keys to maintaining good health, but it is also key to sleeping better. And it is that staying physically active throughout the day and doing activities in a moderate way, can help you sleep better and fall asleep faster each night.
In addition, it has been shown that people who walk, swim, jog, or ride a bike on a daily basis wake up less frequently each night.
2. Use the bed only to sleep
Bed is the place we should only go at night, so the rest of the activities you do during the day should be outside of the bed. Watching television, reading a novel, or surfing the Internet are activities that should be done in another part of the house if you want to sleep better at the end of the day.
3. Get yourself a good rest area
The place where you go to sleep every night should become an area that exudes tranquility and relaxation in all its corners, and has a natural feel about it. When you go to bed each night, it is best that the room is completely dark, that it is not too cold or too hot, and that there are no noises that could disturb your sleep.
Make sure that your bedroom is always well organized, and that it does not have too many objects around the bed. Also, it is recommended not to have a television in the sleeping room.
An important factor to improve the quality of your rest is to get a comforter or a quilt, but it will be good to know their differences before choosing the ideal one for you.
4. Limit caffeine intake
Coffee, soft drinks that contain caffeine or tea are the great enemies of sleep. Therefore, if you like these drinks a lot, it is preferable that you drink them during the day and that you avoid them from the afternoon. In this way, you will be able to overcome another of the obstacles that prevent you from sleeping well every night.
5. Naps should be short
If you are one of those who cannot do without taking a nap every day, you don’t have to give it up if you have insomnia. The only thing you should try is that this dream is as short as possible. A nap of about 20 minutes each day will do you very well and will not prevent you from falling asleep at night.
6. Avoid sleeping pills
Sleeping pills can be of great help at first, however, after time passes, the body will get used to these types of drugs and you will not be able to fall asleep naturally. For this reason, experts recommend doing without sleeping pills or using them only for very short periods of time.
We suggest a comfortable and functional environment. The inevitable computer, which has become the main tool of every young man, a study area, together with another where he can feel comfortable playing a musical instrument.
How to Reset Your Sleeping Habits
If it turns out that you go to bed at night and don’t fall asleep, but instead think about anything from your homework, to walking the dog the next morning, you may need to “reset” your sleeping habits. Try the following:
1. Get any stressful thoughts out of your mind
Imagine a relaxing scene that involves sleep and build that scene in your mind. For example, suppose in the scene you are lying in a hammock, on the beach, and under the stars. Imagine the sound of the waves. Do you hear other sounds, like the breeze through the palm leaves? What sensations do you have (like the slight sway of the hammock or a warm and gentle breeze)? Is there someone else with you? Concentrate fully on this scene for a bit.
2. Try waking up for a short time
Get out of bed and do something relaxing that might make you sleepy, like reading something boring or playing a repetitive game, like Sudoku. Keep the light dim and go back to bed in about 30 minutes (or sooner if you start to feel sleepy).
3. Avoid technology such as phones and television
Bright screens can confuse your brain into thinking it’s time to get up. And anything that stimulates your brain – from a text conversation on your mobile to a video game – can also activate your body into the awake mode.
Getting up for a short time can be helpful if you have trouble falling asleep from time to time or if you ever wake up and can’t go back to sleep. But you are not interested in getting up every night. If you’re having trouble falling asleep, it’s best to train your body to slow down and relax with a pre-bedtime routine that you should apply every night. Doctors call this process “good sleep hygiene.”
Good sleep hygiene includes activities that signal the body that it is time to sleep, such as going to bed at the same time each night, unplugging all technology equipment, and keeping the room dark. It also includes avoiding caffeine or other stimulants for several hours before going to sleep.
It can help you to approach your dream like any other goal: make a plan that helps you focus on that goal and get the results you want!
Salman Zafar is the Founder of EcoMENA, and an international consultant, advisor, ecopreneur and journalist with expertise in waste management, waste-to-energy, renewable energy, environment protection and sustainable development. His geographical areas of focus include Middle East, Africa, Asia and Europe.
Salman has successfully accomplished a wide range of projects in the areas of biomass energy, biogas, waste-to-energy, recycling and waste management. He has participated in numerous conferences and workshops as chairman, session chair, keynote speaker and panelist.
Salman is the Editor-in-Chief of EcoMENA, and is a professional environmental writer with more than 300 popular articles to his credit. He is proactively engaged in creating mass awareness on renewable energy, waste management and environmental sustainability in different parts of the world.
Salman Zafar can be reached at firstname.lastname@example.org or email@example.com
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