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(MENAFN – Gulf Times) 
Reem Abdulrahman Jbadim al-Muftah
Why do we need to sleep? It's as simple as resting, relaxing and recovering. Our body should turn off at the end of the day to allow it to focus and activate the maintenance switch internally. We must make the experience as beneficial as possible for our mind and body. Sleep helps our body recover and restore and specifically repair our organs, muscles, immune system, hormones and more. As we know, it helps our body stay strong and healthy, as well as our brain function. So, how can we try to sleep better and make the most of our sleep? Let's talk about mindfulness …
Program
Are you aware of your sleep cycle? Do you know when you are usually tired and when you wake up naturally? The most important thing is that you should start trying to sleep and wake up at the same time each day. Depending on your schedule, this will vary, but try to be attentive and understand your needs as well as the requirements of your daily routine. Napping is helpful, but only when it's up to 20 minutes. One trick is to drink some coffee before napping so that it starts around the same time as it wakes up. As for weekends, do not sleep, but take a longer nap in the afternoon. If you only wake up with an alarm, it means that you have to change your sleep schedule to make it as ideal as possible, where you wake up naturally and satisfied without alarm. An interesting tip to keep in mind is to reserve your bed only for sleeping, conditioning your mind and body so that they understand the purpose and value of your bed.
Exercise
Do you exercise? And when do you exercise? We all know that exercise is a good way to exercise one's energy. So it's one of the reasons why we feel tired. Physical activity also helps tear muscle fibers that cause muscles that may require a good night's sleep to rebuild and strengthen. The exercise also releases endorphins that give you a feeling of well-being and happiness, as well as cortisol, which increases your metabolism and your body temperature. It is not the best idea to exercise before going to bed. Do not forget that breathing and stretching are also forms of low intensity exercise that can also help you sleep earlier and increase your benefits for sleep.
Light and sound
Are you aware of the lighting around you throughout the day? You should try to expose yourself to natural light during the day and less until the night. Our brain releases more melatonin (a hormone that helps you sleep) when it's dark. Therefore, limit yourself to bright, backlit fixtures as you get closer to your bedtime. Keep your room cool, dark, and as quiet as possible to keep your body informed of its imminent sleep mode and synchronization of its biological clock. We must teach and train our body to align with the ideal, our preferred sleep cycle and the most beneficial possible.
Food
Are you aware of what you eat closer to when you should go to bed? Go for light, protein-rich dinners to help your muscles recover with a little carbohydrate to help you feel tired and sleepy. Avoid caffeine and nicotine later in the evening and reduce the amount of fried foods, bad carbs, and refined sugars from your overall diet to avoid energy shocks and burns. stomach late at night. Try to increase your consumption of foods rich in magnesium, selenium, potbadium, calcium, melatonin and / or fatty acids such as chick peas, lentils, beans, seeds, spinach, nuts, whole grains, bananas, cherries , kiwis and salmon. Finally, try not to leave most of your drinks in the evening hours because we would like to reduce and limit the number of trips to the bathroom during sleep.
Regarding our sleep, set yourself the goal of not falling asleep, do not stress too much while thinking of sleeping. Be careful, create an environment and a gradual routine to get into your sleeping zone, find and balance this area and keep it consistent. Be aware of your mind and the games it plays and try to mitigate these risks by persuading yourself. Do not let the worries of tomorrow tire you even before the new day begins. Teach and practice not to worry, to manage stress and to calm your mind with your mind. If you have any other tips, please let me know by contacting me on my Instagram account.
* The author is a defender of well-being and an influencer @ keys2balance.
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