If you have difficulty sleeping, it’s time to rethink your night habits
A good night of sleep improves concentration, mood, strengthens the immune system and regulates important body functions.
Therefore, sleeping well is essential to maintaining physical, mental and emotional health in balance, as well as avoiding serious illness such as anxiety and depression.
If you have difficulty sleeping or wakes up without disposition, it’s time to rethink your night habits and adopt techniques that favor quality sleep.
6 techniques for you to have a sleepy night
1. Create a sleep routine
Sleeping and always waking up at the same times regulates the biological clock and facilitates the process of falling asleep, causing the body to get used to the hours of sleep.
Even on weekends, try to maintain regularity to accustom your body to a healthy standard.
2. Avoid screens before bed
Blue light emitted by cell phones, computers and TVs interferes with melatonin production, the essential hormone for a good night’s sleep.
Turn off the devices at least 1 hour before bedtime and opt for relaxing activities such as light reading or meditation.
3. Reduce caffeine consumption at night
Coffee, sodas and stimulating teas should be avoided in the hours before sleep, as well as being a harmful substance to the body.
Caffeine can remain in the body for several hours, making it difficult for the necessary relaxation to fall asleep.
4. Leave the dark and silent environment
A very dark and silent room favors deep sleep, so it avoids lights and flashlights near the bed.
If necessary, use blackout curtains, ear protectors or a sleeping mask, after all, the environment directly influences a good night’s sleep.
5. Take a warm bath before bed
A hot bath helps relax muscles and reduce the tension of the day, but also the feeling of cleaning facilitates relaxation before.
This simple practice prepares the body for rest and contributes to sleeping faster.
6. Avoid heavy meals at night
Finally, fatty or very temperate foods can disrupt digestion and damage sleep, and can cause reflux.
Prefer light and nutritious meals, and avoid eating before you lie down, thus having a good night’s sleep.
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