How to sleep well: 10 tips for a good night’s sleep

The lack of sleep or the difficulty to sleep well directly interfere in the person’s quality of life, because poor nights sleep reduces the ability to concentrate during the day and can also result in changes in mood. In addition, when poor sleep quality becomes frequent, there may be changes in appetite and health problems such as stress, anxiety and the development of memory failures.

Thus, to sleep well it is important that the person adopts some habits that help to regulate sleep and that help to reach the sleep phase of deep relaxation, which is often difficult to achieve. For this, it is important to determine a time to sleep and respect that time, create a dark and comfortable environment and drink a calming tea at least 30 minutes before bed.

Related: how to sleep faster

Some tips that can be useful for improving sleep quality and that should be adopted as a new lifestyle are:

1. Respect bedtime

On average, it is necessary to sleep about 8 to 9 hours of restful sleep in order to be very alert the next day and, therefore, those who need to wake up early should also go to bed early, respecting these times, even on weekends and holidays.

A good tip for respecting bedtime is to have an alarm on your cell phone reminding you what time to go to bed. In addition, to avoid sleeping more than advised and, consequently, stay awake at night, it may be interesting to place the alarm clock away from the bed, as this way the person must get up to turn off the alarm clock and that way it is easier respect the bedtime at the end of the day.

2. Turn off the TV and other devices

The television, computer or other electronic devices should be turned off approximately 30 minutes before the ideal bedtime. Ideally, the person should stay away from these devices, as well as the cell phone and video games, as they excite the brain, leaving the person more agitated and impairing sleep. 

In addition, the clock should also be kept out of the bedroom or away from the bed, because when the person goes to sleep and understands that he is not able to fall asleep, he tends to look at the clock, which is another reason for stress, which makes it difficult sleep.

Some people are able to have a stimulated sleep and sleep better when they hear some quieter or rhythmic sound and, therefore, some ambient sound, for example, can be added.

3. Read before bed

Ideally, the person should only lie in bed when he is sleepy and before that, one can lie back in bed or, preferably, on the sofa, reading a book in slightly dimmer light. It is important to give preference to reading things that bring peace and tranquility, avoiding books or stories that promote tension and stress, such as news, for example.

4. Create a dark environment

Before going to sleep, it is important to turn off the lights and leave only one lamp on, preferably with a yellow light, as it favors sleep, as indicated by chromotherapy. As an alternative to the lamp, you can light a candle. The goal is to make the room cozy so that sleep is stimulated and you can have a good night’s sleep.

5. Napping after lunch

A nap of approximately 10 to 30 minutes right after lunch should be enough to relax without disturbing your night’s sleep. Prolonged naps during the day should not be taken, as they can take sleep at night. Long naps during the day are only suitable for babies and children up to 4 years of age.

6. Exercise regularly

Exercise regularly

Practicing at least 30 minutes of exercise daily, preferably before 9 pm, can be beneficial because when exercising the body expends more energy, increasing the need for rest throughout the day. People who have a hard time going to the gym can try walking or cycling, before dinner, for example.

Physical activity after 9 pm is not recommended, as it can have the opposite effect, as exercise increases the mood in the short term and, therefore, can interfere with bedtime and quality of sleep.

7. Avoid drinking coffee 6h before bed

The consumption of stimulating drinks, such as coca-cola, coffee, black tea, green tea and some soft drinks, should be avoided 6 hours before bed, because the person may be more awake and have difficulty falling asleep. In addition, you should also avoid eating too much at dinner.

Whenever possible, the person should opt for drinks that favor sleep, such as a glass of warm milk or a glass of red wine, for example.

8. Have tea before bed

Having a calming tea before going to sleep can help induce sleep and sleep better. Some examples of teas with these properties are those with valerian, passionflower, lemon balm, chamomile or lavender, for example. Learn how to prepare soothing teas.

9. Use relaxing essential oil

The use of essential oils such as lavender, has a relaxing and calming effect, because by taking deep breaths with the essential oil, it causes the brain to receive more oxygen, in addition to also stimulating hormonal production, promoting the feeling of well being and relaxing, favoring sleep.

To enjoy these oils, just put 2 to 3 drops of essential oil on the pillow or pajamas, before going to sleep. Alternatively, the oils can also be placed in the air freshener or spray, spraying them in the room.

10. Maintain silence and comfort

You should avoid very noisy environments when going to sleep. Wearing ear plugs, like those used in swimming pools, can help achieve the necessary silence for sleep.

However, some people need a background noise to be able to fall asleep, called white noises, such as the noise of a washing machine, the kitchen hood on or a radio outside the station, for example. In addition, there are also some cell phone applications that produce these noises, making sleep easier.

In addition, the room and the clothes the person uses to sleep should also be comfortable. The ideal is to have curtains that leave the room very dark at night, maintain comfortable room temperature, between 18ºC and 21ºC, wear comfortable pajamas and use a good pillow, which allows the reduction of tension in the back and the neck, accumulated during the day.

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