Most of us adults love the idea of “going to sleep ” after a busy day. However, we can't always do it, since it is often difficult fo...
Most of us adults love the idea of “going to sleep ” after a busy day. However, we can't always do it, since it is often difficult for us to fall asleep due to the bad habits we have or because we keep in our mind all the pending issues that should be resolved in the short term.The problem is that if we can't sleep well to be able to rest and replenish the energy spent during the day, we will not only be putting our physical health at risk but also our mental health since we could be generating some disorders such as anxiety and stress.
Because not only will we feel tired and exhausted, but emotionally we will be in a bad mood, irritated and angry.
It is really very important that we learn to sleep well if we want to improve our health.
Sleep equals health
National Sleep Foundation has investigated the hours we should sleep according to age. For example between 18 and 64 years old, 7 to 9 hours of sleep are recommended and for older adults, it would be 7 to 8 hours. It all depends on each person, the habits they have, and their customs.
Now, what should we do to sleep peacefully?
1. Set a schedule
Just as parents teach their children to sleep at a certain time, we should also have a regular time to go to sleep. When we do it regularly, our body will work better and we will feel more rested when we wake up every day.
Remember that the time you sleep will be important for your physical and mental health; you will wake up in a better mood, and even your mind will be clear so you can concentrate more easily and thus be able to make better decisions.
2. Sleep during the day
Babies always take a nap during the day, it is also recommended for adults. It is important that when you have the opportunity to lie down in your bed and sleep for at least 45 minutes during the afternoon, this will be revitalizing and help you feel better.
Keep in mind that your nap should not be very long, otherwise you may have trouble falling asleep at night. Now, if you don't sleep, at least lie-down, listen to relaxing music, and close your eyes.
3. Avoid drinking caffeinated beverages
Sodas, energy drinks, and tea, among others; as well as the consumption of alcohol and smoking, can make it difficult for you to fall asleep. It is recommended to consume this type of beverage 4 hours before preparing to sleep.
Keep in mind that caffeine has a stimulating effect that makes the body stay awake, affecting our internal biological clock for about 40 minutes, according to experts. And even if you prefer to consume decaffeinated coffee, remember that even if they have a few milligrams, it will be a factor that will alter your rest.
4. No distractions
Many people interact with their cell phones, watch television or listen to music while already lying down about to sleep. However, all these types of distractors will alter your rest and you will not be able to sleep the necessary hours as recommended by experts.
Excessive use of screens and electronic devices can lead to cognitive overload, leading to fatigue, sleep deprivation, stress, and anxiety. That is why it is recommended to turn them off when we go to sleep.
5. Heavy foods
We know that there are foods that cause us discomfort at bedtime, so we must avoid consuming them in excess, especially at night; since going to bed when the body is in full digestion will make it difficult to fall asleep.
It is recommended to have dinner early and avoid bingeing at night, especially foods such as sausages or very fatty meats, beans, cheeses, hamburgers, and French fries, among other foods that cause heartburn and stomach pain.
6. Relaxing bath
We all like a relaxing bath before going to sleep, especially when suffering from insomnia or some disorders related to lack of sleep. So take your time, prepare a tub with warm water and add some aromatic essences to it so that you can relax your body.
Some experts recommend aromatherapy because the sense of smell is related to the healing power of some plants, barks, herbs, and natural flowers, many of which act as sedatives to help us sleep better.
7. The atmosphere
It is important that your room is kept clean and tidy, as well as your clean sheets. When you are in an appropriate and suitable place it will be easier to fall asleep. Keep in mind that a ventilated room and a comfortable bed are important factors for rest.
Now you know, put these tips and recommendations into practice so that you can sleep peacefully and thus replenish all the energy spent during the day.
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