If you are tired of counting sheep, tossing and turning in bed, or you have run out of ideas to avoid insomnia. These tips will help you sleep better, enjoy a good rest, and wake up with energy and a smile.
1. Make room for sleep
Avoid any distractions at bedtime. It is very important to sleep well so that there are no no electronic devices including mobile phones, televisions, and laptops, to create a more peaceful environment. This way you will make it easier for the brain to disconnect and relax, to focus on resting and sleeping.
2. Take a bath
Taking a bath or shower before going to sleep helps relax your body and mind, which will help ease the transition from the stress of the entire day to rest in bed. It also increases body temperature and the drop in temperature after bathing will encourage the body to think that it is time to go to sleep. If add oils essential in the bathroom, they will increase the effects of relaxation. Finally, taking a soak before going to sleep gives the brain the sensation of being cleansed of all the worries and sensations accumulated during the day and makes it easier to disconnect from it, improving sleep and rest.
3. Go for a run
Exercising during the day can help you fall asleep more easily and quickly. But you should not do the training session too intensely close to bedtime because exercise causes the body to produce endorphins and activates the body and mind, making it difficult to fall asleep. So it is advisable to exercise a few times. Hours before bedtime.
4. Create a no-work policy
The bedroom has to be a dream shelter place intended for relaxation (and sex!). So try not to do any work-related tasks, as it can affect your ability to disconnect from daily worries. In short, when you enter the room there are no emails, bills, or stress.
5. Get into a routine
Our body likes routine. Going to sleep and waking up around the same time each day (including weekends) will help program your body to sleep better.
6. Aromas in the atmosphere
Sprinkling a few drops of lavender oil on your pillow helps to have a deeper, more peaceful sleep. A study has shown that lavender aromatherapy can help decrease nervous system activity, improve sleep ability, and promote relaxation. It also smells wonderful and provides an atmosphere of tranquility and peace for the entire room, helping to transform the bedroom into a refuge for a good night’s sleep.
7. Goodbye to caffeine
It is important to avoid coffee and other stimulants such as soft drinks, energy drinks, or tea, a few hours before going to sleep. Since they prevent deep sleep from being achieved, they prevent good physical and mental rest.
Instead, a glass of warm milk or a chamomile infusion helps the body reach deep sleep.
8. Get up
If you can’t fall asleep or wake up during the night, there’s no need to worry or get frustrated. What you need to do is get up and do something quite relaxing, like reading for 20 minutes. On the other hand, you have to avoid turning on the television since it will only make the brain active and more alert, making it more difficult to sleep. After this period of distraction, you have to go back to bed.
9. Herbal infusion
There are a wide variety of herbal teas that can be used to remedy insomnia. You should not abuse infusions and take one every day, but only on certain occasions, when it is more difficult to sleep. Otherwise, the body gets used to its properties and when it is needed it will not have any effect.
10. Low light
Before going to sleep, it is recommended to reduce lighting to help the body lower the intensity of performance and improve the transition to bed. Then once in the bedroom, you have to make sure is everything else as dark as possible. Having the blinds drawn and curtains ensures that there is no light in the room, as well as closing the door and not having any device that emits light.
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