Tips to sleep better
Sleep and wellness go hand in hand, and getting a good night’s sleep is just as important to your overall health as a balanced diet and regular exercise. If you snore or habitually wake up tired or low on energy, you may not be getting the quality sleep your body needs.
Not getting a good night’s sleep may involve more than just feeling sleepy during the day. It can have long-term effects on your health and relationships. But we have good news. You can improve sleep and well-being with a number of well-documented measures to get a good night’s sleep.
If you learn how to improve sleep, you’ll be on your way to getting the energy that will allow you to live life the way you want.
Try applying these simple tips for a higher quality rest.
- Generate sleep routines: Get your body used to going to bed and getting up at the same time every day. You will find it easier for you to fall asleep at night.
- Understand your personal sleep needs. A good night’s sleep assumes at least six, and ideally, up to eight hours of sleep.
- Take advantage of natural light. Natural light helps our body secrete melatonin, a hormone that regulates the sleep-wake rhythm.
- Create a suitable sleeping environment. Make sure that the bedroom is ventilated, with little noise and as comfortable as possible for you and in this way fall asleep.
- Do not consume caffeine at night. Avoid tea, caffeinated soda and coffee, and even chocolate in the hours before bedtime.
- Do not smoke or drink alcohol before bede: While it is true that alcohol can help you fall asleep, it alters brain activity during sleep; and it will prevent you from getting quality sleep.
- Don’t watch TV in bed. In fact, you should also avoid reading, eating or working in bed. Your brain should only associate bed with sleep.
- Avoid naps during the day. Napping during the day can reduce your body’s need to sleep at night. This has a negative impact on sleep and general well-being.
If you’ve already tried these tips for getting a good night’s sleep but still wake up feeling tired, something else may happen to you. It’s important to talk to your doctor about whether you may have sleep apnea.