10 tips to sleep well
During these dates, falling asleep seems to be, for many, a titanic and difficult task to carry out. Now, the Harvard Medical School (USA) has revealed a series of tips to achieve a peaceful sleep every night (insomnia included), essential for our body to be healthy and energized to face any task the next day.
1 .Exercise: Staying physically active every day with activities at hand, such as walking, running or swimming, gives us three key benefits in order to get a good night's sleep: when you are tired from exercise, you fall asleep faster, get a higher percentage of deep sleep and wakes up less frequently during the night.
2 .The bed is only for sleeping and having sex: The rest of activities such as lying on it to watch TV, read social networks, check email or play on mobile, tablet or laptop does not bring any factor positive if we want to sleep better at the end of the day.
3 . Schedules and routine: To get a good night's sleep we need to organize our sleep and do it responsibly. You have to go to sleep at the same time each day and wake up at the same time, as much as possible. Training our body for sleep will also make us sleep more quickly and wake up fresher.
4 . Farewell to tobacco: Smoking is a great enemy of rest, apart from our health in general. Nicotine causes an effect in our body that makes it difficult for us to fall asleep easily.
5 . A good rest area: The place where you sleep should be a temple of tranquility and silence. The mobile, laptop or television should be outside the rest area. Ideally, it should be dark, relatively cool and as calm as possible. The room should be tidy and with few objects around to facilitate that quiet environment that requires a good night's sleep.
6 . Fewer drinks with caffeine: Coffee, tea or soft drinks may be very appetizing throughout the day but caffeine will cause us more difficulty sleeping at night and also increase the need to wake up to pee during the night.
7 . Sleeping pills are not good allies either: Try to avoid sleeping pills and consult a specialist for the most effective way to take them for the shortest period of time possible.
8 . Drink less alcohol: Alcohol depresses the nervous system, which helps you fall asleep. However, this effect disappears within a few hours, which causes us to wake up several times throughout the night, preventing a good sleep. In addition to this, alcohol magnifies snoring and other breathing problems related to sleep.
9 . Siestas yes, but short: Snoozing is beneficial to continue with energy the rest of the day, but not if they are extensive. A maximum of 20 minutes will feel great. More, it will only prevent us from falling asleep at night.
10 . If you can not get to sleep, get up: Staying in bed after 20 minutes of going to sleep is an indicator that we are not relaxed and therefore, it will cost us to fall asleep. Get up, go read a little, and then go back to bed. Going around and around in it for hours will not speed up the process.
Sleeping makes you feel better, but its importance -as we have seen- goes beyond just increasing your mood or banishing unwanted circles or marks under your eyes. Adequate sleep is a key part of a healthy lifestyle and can benefit your heart, weight, mind and more.
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