10 tips for a better night’s sleep
If you’re tired of counting sheep, going around and around in bed or have run out of ideas to avoid insomnia. These tips will help you sleep better, enjoy a good rest and get up with energy and a smile.
1. Make room for sleep
Avoid any distraction at bedtime. It is essential for a good night’s sleep that there are no electronic devices in the room, including mobile phones, televisions and laptops, to create a more peaceful environment. In this way you will make it easier for the celebrities to disconnect and relax, to focus on resting and sleeping.
2. Take a bath
Taking a bath or shower before going to sleep helps to relax the body and psyche, which will help to ease the transition from the burden of the whole day with bed rest. In addition to this increases the body temperature and the drop in temperature after the bath, will encourage the body to meditate that it is time to go to sleep. If essential oils are added to the bath, the effects of relaxation and rest will increase. To finish, soaking before going to sleep gives the sensation to the celebrities of cleaning themselves of each and every one of the worries and sensations piled up throughout the day and facilitates the disconnection of this, improving sleep and rest.
3. Go for a run
Exercising throughout the day can help you fall asleep with greater simplicity and speed. But do not make the training session too intense near bedtime for what reason, the exercise makes the body generate hendorphins and activate the body and psyche, making it difficult to fall asleep. It is therefore advisable to exercise several hours before going to bed.
4. Create a no-work policy
The bedroom must be a refuge from sleep, a place destined for relaxation and rest (and sex!). So try not to do any work-related work, as it can affect the ability to disconnect from day-to-day concerns. In short, when you enter the room there are no e-mails, no invoices or burdens.
5. Entering a routine
Our body likes routine. Going to sleep and waking up at approximately the hour day after day (including weekends) will help program your body to sleep better.
6. Aromas in the atmosphere
Sprinkle a few drops of lavender oil on your pillow to help you get a deeper, calmer night’s sleep. Research has proven that lavender aromatherapy can assist in reducing restless system activity, progressing sleep capacity, and promoting relaxation. In addition to this it smells wonderful and brings an atmosphere of calm and peace to the whole room, helping to turn the bedroom into a shelter to sleep well.
7. Goodbye caffeine
It is essential to avoid coffee and other stimulants such as soft drinks, energy drinks or tea a few hours before going to bed. Since they make it impossible to achieve deep sleep, thereby preventing a good physical and mental rest.
On the other hand, a glass of warm milk or an infusion of chamomile helps the body to reach deep sleep.
8. Get up.
If you can’t fall asleep or wake up during the night, you don’t have to worry or get frustrated. What you need to do is get up and do something quiet and relaxing, like reading for twenty minutes. On the other hand it is necessary to avoid turning on the television, while it is only going to make the celebrities activate and be more alarmed, complicating more being able to sleep. After this period of distraction, we have to go back to bed.
9. Herbal Infusion
There is an enormous plurality of weed infusions that can be used to solve insomnia. Do not abuse the infusions and take a day after day, but rather only on certain occasions, when it is more difficult enough to sleep. For rather than the body is accustomed to its properties and when it is needed it will not do any effect.
10. Little light
Before going to bed, it is advisable to reduce lighting to assist the body in lowering the intensity of performance and to progress the transition to bed. Afterwards, once in the bedroom, make sure that it is as dark as possible. Having the blinds down and curtains favor that there is no light in the room, such as closing the door and not having any device that emits light.