Do you sleep badly? Five habits to sleep better at night

Rest is essential for our health. However, according to SEN data, more than 30% of the Spanish adult population has insomnia problems. Therefore, we bring you keys and habits to sleep better and get rest at night.

One of the chronic problems of modern society is the lack of rest. Often, our busy lives create us so much stress and pass us so much bill that, even being tired, it is hard for us to sleep at night. Paradoxical, right? Well, it is more common than it seems, in fact, according to data from the Spanish Society of Neurology (SEN), more than 4 million Spanish adults suffer from chronic insomnia. Therefore, we bring you five habits to sleep better at night.

Every adult should sleep between 7 and 9 hours a day, but we know that it is not always true. Therefore, it is important to take advantage of every minute of the tight time you can have and get that, when you are lying in bed, you get to rest in the best possible way. Therefore, if your smart bracelet tells you that you don’t sleep too well, we encourage you to follow these five habits to sleep better:

  1. Get comfortable and forget your mobile

Experts advise that, 30 minutes before going to bed, you get comfortable and forget about light stimuli. It is not good that, before sleeping, you put on your mobile phone, since the light makes your body still alert. Ideally, do not use it, but if you do, lower the brightness to the maximum or enable the Night Shift option on your device. In addition, it would be great if you prepare the room so that it is dark, silent and colder than hot.

chico movil noche luz ojos descanso habitos para dormir mejor
  • Beware of naps

We must follow a ritual of rest so as not to pay for it in the morning. Naps, many times, do more harm than good. If you are lucky enough to take one, better be short, since we will have trouble falling asleep at night, which will make you the next day sleepy and want to take a nap. You know, “the whiting that bites its tail” and that makes you have some “pretty” dark circles.

  • A little sport will help you

Sport, in addition to keeping you fit, serves to promote deep sleep. Falling in bed is a good way to sleep well. Watch out! Do not do sports in the evening, since the energy generated may prevent you from sleeping.

  • Beware of dinner

Copious dinners are the number one enemy of good habits to sleep better at night. Do not go to bed either hungry or very full, as they are stimulating effects that take hours to diminish and hinder the quality of quality sleep. Of course, forget about having a drink with caffeine or plenty of liquid, at least in the two hours before going to sleep.

meal dinner pizza table cheese
Do you want a secret? Choose a diet with high protein foods, as they are a natural source of Tryptophan, an amino acid that helps in the synthesis of Melatonin and Serotonin. They will make your brain relax.

  • Outside tobacco and alcohol

Although this should not be just a matter of sleeping well, you should know that tobacco is an enemy of our health and our rest. Nicotine has an effect similar to that of caffeine and alcohol, it is an immunosuppressant, which directly affects our nervous system, and although we fall asleep, it does not last long and produces an opposite effect.

To conclude with these five simple habits to sleep better, we advise you to establish a nighttime routine, repeat the same steps from a certain time to tell your body that it is time to rest.

……… zzzZZzzzZZzzzZZZ

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