how you can sleep better
Did you know that 10 to 30 percent of all adults have trouble sleeping at least once a month? That’s why sleeping pills have become a common alternative for when people need to sleep, but we know that medication should always be our last option. and that’s why in today’s article. We will show you some tips to sleep better at night. One of the main sleeping issues is insomnia, which is caused by three factors: taking too long to fall asleep waking up several times throughout the night, or waking up too early and not being able to fall back asleep, It is important to treat your insomnia. So you can sleep better and wake up feeling rested.
Do you want to learn how to improve your sleep?
- Don’t exercise before going to bed
Exercising is good to help you rest at night. But when you exercise up to four hours before going to sleep, it hinders muscle relaxation and makes it harder to fall asleep.
- Don’t drink coffee and don’t smoke
You already know that it is best to avoid caffeine during the night. Right, but did you know that the same applies to Tobacco? The nicotine found in cigarettes is stimulating and can affect your sleep. actually, smokers have higher chances of suffering from insomnia than people who don’t smoke. isn’t that interesting.
- Don’t drink too much water
Well, you can have a little bit of water before going to bed, but don’t go too crazy! drinking too much water will make You get up in the middle of the night to go to the toilet which will affect the quality of your sleep and cause insomnia .
- Don’t use your phone in the bed
The artificial light emitted by phones makes the brain reduce melatonin production, which is the hormone responsible for regulating the sleep cycle and helping us fall asleep. this results in insomnia. Did you know that even the slightest light emitted by your phone charging can affect your melatonin production besides. the light strains your eyes, which causes headaches, dry ice. and blurry vision.
- Avoid eating three hours before going to bed
The quality of your diet directly affects your sleep. eating real food full of magnesium and other vitamins and minerals will help you produce tryptophan and melatonin. And as we said before avoid caffeine before bed.
- Don’t nap before 10:00 p.m
According to the Spanish, a siesta,or nap in the afternoon, is always good. You can take a 40-minute nap after your lunch, but after that, it may harm your night sleep.
- Meditate before sleeping
According to studies guided meditation can help you fall asleep relaxing and focusing help you clear your mind and improve your sleep.
- Don’t sleep with your pets
Have you ever noticed the animals and humans have different sleep patterns? Also, they move a lot while sleeping, which affects your relaxation and Sleep Quality during the night.