Sleeping well should be one of the most important things in the daily routine of those who want to lead a healthy lifestyle. Nowadays, most adults undergo grueling working hours and do not have enough time. Because of all this, the typical diseases of sleep deprivation manifest themselves.
Several scientific studies have shown that, at some point in life, over 50% of people suffer from insomnia.
The absence of sleep or its interruption can weaken the immune system, damage memory and reduce physical and mental performance.
Disconnect from technology
According to several scientific studies, the light emitted by electronic devices reduces the production of melatonin. The screens of our devices would be the cause of a failed production of the hormone that helps us sleep. So turning off the various devices we own is a first step to sleeping better.
It is important to use the bed only as a place to sleep. If we use it to watch television, TV series, stay on social networks or send messages by phone, we will not be able to relax. On the contrary, it will produce an “insomnia effect” which will make it more difficult to sleep.
An important aspect is to organize our days well in order to establish a precise time to go to bed during the week. In this way, we will know how many hours we will have to sleep.
We recommend sleeping at least 6-8 hours a day. This time frame is especially valid for adults who have an intense work activity.
Tips for better sleep: exercise
Staying active during the day and carrying out a physical activity are important habits for maintaining overall good health. A half-hour walks a day may be sufficient to better sleep.
When we do physical activity we consume more energy and activate the metabolism. This allows the body to get more tired and reach the sleep phase faster. In this way, we will rest longer and with deep sleep, decreasing the possibility of suffering from insomnia.
Avoid certain types of food
There are foods that do not help us to rest properly. A poor diet can cause sleep disturbances that prevent us from satisfactory rest.
A first tip is to not take caffeine before going to bed. Try to avoid the consumption of coffee, tea or drugs that contain caffeine. It has been shown that in many people its effect lasts longer, resulting in difficulty sleeping during the night.
Furthermore, alcohol consumption should be avoided, especially in the evening (or night), before going to sleep. It is known that alcohol generates drowsiness and causes sleep, but this effect lasts only a few hours: we will wake up several times during the night and we will not have had a continuous and satisfying rest.
Finally, to sleep better, tobacco should be avoided. Smoking has serious consequences for our health and nicotine is a substance that does not help us sleep easily.
What to do if we can’t sleep?
Even if we follow all the advice and adopt a healthier lifestyle, it can happen that various circumstances prevent us from falling asleep.
For these cases, there are specific recommendations. If you can’t sleep, we advise you not to stay in bed and turn around and turn around. It is better to get up, drink some water, go for a walk in the house or read a book (or magazine) until you start to get sleepy.
Another tip is to listen to instrumental or meditation music in order to reach a state of calm that allows you to sleep. There are different meditation practices that help to “calm” the mind, freeing the body from the stress accumulated during the day and allowing us to reach a state of relaxation.