Essential Tips For A Peaceful And Restful Sleep

Good sleep is essential for health and quality of life . Lack of sleep causes various ailments, such as chronic fatigue, weak immune system, memory loss, obesity, and many others. If your sleep isn’t as good as you’d like it to be, here are the best ways to restore this important aspect of health.

Don’t miss our special articles on sleep and insomnia at the end of the article

Have a good sleeping environment

1. Sleep in the dark. The darker the room, the better. Close the doors, windows, and you should never sleep with the light or television on. Even seemingly harmless lights like LEDs can hinder melatonin production.
2. Try to lower the temperature in the room. The studies show that the ideal sleeping temperature is 21ºC . Rooms that are very hot lead to poor sleep. If desired, use a fan or air conditioner, but not excessively.
3. Eliminate the presence of shiny objects. The clock, in addition to being a source of unwanted light (see point 1), is also a source of anxiety when you cannot sleep. The removal of clocks to check the time reduces our anxiety.
4. Avoid using loud alarm clocks. Waking up in the morning in a “scary” way is bad for your health. This triggers a stress response in the body and affects the entire day . If you need a loud noise to wake you up, you probably aren’t getting enough sleep.

Preparing for sleep

5. Go to bed as soon as possible. A study shows that the most restful sleep occurs during 11:00 pm and 1:00 am, it is in this period when we will “recharge” the body the most (especially the adrenal system).
6. Maintain the same sleep schedule. When we always go to bed and get up at the same times (including weekends), the body creates a natural sleep rhythm, making it easier to fall asleep at night and wake up in the morning.
7. Establish a sleep routine. Creating a “ritual” at bedtime helps signal to the body that it is time to turn off. This ritual can include skin care, breathing, meditation, or anything else that helps you relax.
8. Don’t drink anything 2 hours before you go to sleep. The time to hydrate is during the day. If you are well hydrated, you shouldn’t feel the urge to drink anything in the hours before bedtime, so this will avoid having to interrupt your sleep to go to the bathroom.
9. Take a hot bath before bed. When the body temperature is raised by a hot bath, it is easier to fall asleep. This rise in temperature is a natural indicator for the body telling you that it is time to go to bed.
10. Do not stimulate the mind 1 hour before going to sleep. Try not to get involved with work or mental activity before going to bed. Look for fun activities, this will decrease your anxiety to fall asleep and will make your sleep less restless.
11. Avoid light sources 1 hour before going to sleep. Light sources (especially self-illuminated screens such as tablets, cell phones, and even TVs) inhibit the body’s production of melatonin, making it difficult to sleep. Lowering the lighting in the house also helps. It may seem difficult now, but you must do the test and you will see how your dream will come easier.

Lifestyle. Tips for better sleep

12. Avoid caffeine and alcohol. Caffeine is a stimulant that takes about 6 hours to be completely removed from the blood. Alcohol apparently helps you sleep, but it prevents the deeper stages of sleep, causing you to wake up during the night.
13. Take into account the meals. Avoid fried foods and meat. Have a snack before bedtime, banana is perfect as it contains tryptophan which is essential for the formation of melatonin. Tryptophan is also found in other products such as milk, meat, eggs, soy, and fish. An interesting meal for the evening is: lettuce, cabbage, and oatmeal.
14. Have an active day. Tiredness during the day is a sign of poor health. Tiredness before bed is quite healthy and desirable. But avoid exercise close to bedtime, as it can also be stimulating. Physical exercise in the morning is always the most efficient.
15. Lose weight. Obesity increases sleep apnea , a condition that drastically affects sleep quality, making it insufficient. Lack of sleep increases the risk of obesity, forming a vicious cycle. For this and other reasons, eliminating obesity is always a priority.

If you have the need to obtain more information on these topics, do not miss these articles based on scientific evidence:

• You suffer from insomnia? Identify it and learn to treat it
• Insomnia? Tips to Sleep Better Naturally – Sleep Hygiene
• Idiopathic Sleep Apnea: Symptoms, Causes and Treatments