Which are the habits that will help me to sleep better?
We all know that good enough sleep is crucial for everyone. Your behaviors can have a major impact on your sleep and can contribute to sleeplessness. Experiment with this tips which we offer you to find the ones that work best to improve your sleep.
Make sure your bed is comfortable. Your bed covers should leave you enough space to turn around comfortably in the bed.
First of all, you need to stick to a sleep schedule of the same bedtime and wake-up time, even on the weekends. Get up at the same time every day, even on weekends or during vacations. Every night before bedtime record in three main, most important priorities you want to achieve certainly in the coming days. Even if you have 15 tasks that you must do, except that you will not forget about them, you will keep your mind focused on trying to finish them today and not tomorrow. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night. Don’t go to bed unless you are sleepy.
Exercise daily. The exercises are the best habit you should have, but even light exercise is better than no activity.
Keep your room dark, cool, and quiet. Switch on your ventilator if you can't avoid or eliminate noise from neighbors, traffic, or another noise. Earplugs may also help.
Keep your room cool. Most of the people sleep best in a slightly cool room. A bedroom which is too hot or too cold can influence on the sleep.
Try to close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel.
Use your bed only for sleep and sex. Don’t eat a large meal before bedtime. Avoid consuming caffeine in the late afternoon or evening also avoid alcohol before bedtime. Reduce your fluid intake before bedtime. Take a warm bath. Listen to soft music.
Clear your head
During the day, many of us overstress our brains by constantly interrupting tasks to check our phones, emails, or social media. Also, the stress of work, family, or school can keep you awake.
Meditation is a way to relax. The easy and quick meditation consists only breathing. Take slow, but deep breaths through your nose, exhale through the mouth. Do your breathing exercises every day. Between five to ten minutes at the beginning. With practice you will notice that the mind calms down, empty your head from the hustle and bustle.
Be a King / Queen preparations
Stress morning rush before work, "I got you all", "you turned off the iron and stove" ... this is a waste of time and energy. Prepare everything in advance to have a good morning. You'll have more time for your morning routine - breakfast, shower, dress and give - the day ahead of you.
Some interesting facts:
Today, there are various products on the market to help anyone can measure the quality and duration of your holiday.
- Applications - the cheapest and easiest way to track your quality of sleep.
- Smart tapes - no need to launch an application to get the information you need.
- Sensors- placed under the sheets and can monitor heart rate, breathing, snoring, movement and sleep patterns of sleeping.
- Withings Aura - raises and lulls people. Aura has multiple sensors to monitor temperature, brightness, and noise in the room.
Reserve your bed for sleeping. Without a TV, a computer or a mobile phone in bed, your brain will associate the bedroom with just sleep and sex and make it easier to wind down at night.