Tips for an effective night's sleep

Sleep is one of the basic activities of our daily lives and we are certain to do so for the rest of our lives, but do we get the most out of it? It seems we do not have the importance of a good night's sleep. We know we should, but we do not really follow. And the benefits are many. First, the sleep phases and the effect of the process on your entire body have attracted the attention of leading researchers over the last few decades. While there is still much to be discovered, for now, we know more than a few important facts that we should use to the best of our abilities.

First of all, we know that sleep is a period of less active activity, in which your whole body is in recovery phase, with a drop in your body temperature and your blood pressure and a lower reactivity external stimuli around you. However, unlike coma or hibernation, it's always a state of consciousness easy enough to interrupt, and that's why it's important to get the most out of your sleep while you're there.

The risks of not getting enough sleep

Make sure your brain is the organ that suffers the most if you do not have enough quality sleep time and keeps track of various other medical conditions. When your brain is working with chemical energy, it also contains waste that needs to be cleaned up so that everything works properly. And sleep is the time when this happens: no sleep, no waste and no toxins (ATP, the energy that your brain uses needs to be replenished). Although a few days of jerky sleep do not hurt, years of sleep will certainly do. Studies say that you are at a higher risk of developing conditions such as Alzheimer's or Parkinson's, as well as type 2 diabetes, obesity and high blood pressure, which increases your risk. It also affects your daily routine, so it's much harder to focus and focus, you're more pissed off, with less patience and worse coordination. It is perfectly clear that without a good sleep, all aspects of your life will suffer. Following health advice, for example, Healthy Howard offers for your community, can help you establish a better routine.

Tips for a better sleep

1. First and foremost, what you absorb into your body affects how your body works during the day and night, so take advantage of it. Taking caffeine doses may seem like a good idea to wake up and start the day, but it may not be the best time of the night. Since it is a stimulant, like nicotine, you should avoid it at least a few hours before bedtime. The same goes for alcohol: even though it can help you fall asleep, it will start acting as a stimulant a few hours later, and that's where the problems begin. So, make sure you limit it too.

1. The more stimulating your bedroom is, the more difficult it will be for you to fall asleep. That said, try to create a sleepy environment by turning off any type of device (TV, computer, phone) and creating a cool, dark and noiseless environment (like the bats that sleep in it).

3. Try to calm down before going to bed. By doing light exercise (fitness, yoga), instead of having arguments and raising your blood pressure, you will be sure to fall asleep more easily.

4. Stop looking at the clock. It just makes you more stressed. Instead, try to relax if not reading a book or listening to light music until you fall asleep.

5. Cut your naps. Napping during the day, although this may seem like a good option, does not do you any good for the night's sleep. Occasional naps of 20 minutes may be helpful for you to reset, but if it becomes a habit, you change from day to night and this quickly becomes a problem.

6. Although we mentioned the power to exercise before sleep, we mainly aimed at light exercise such as yoga or aerobics. No matter what type of sport or cardio-engaging weight will just elevate you and act as a stimulant. So go exercise during the day or at least a few hours before.

6. Pay attention to your fluid intake. Although water is a necessity and you drink as much as you need it, do not overdo it before going to bed, because getting up from bed 10 times an hour is useless.

8. Also, take care of what you eat before bed. As the results of many research indicate that the fatter the meal, the more difficult it will be for you to have a good night's sleep. It's simple, your digestive system works harder, which can lead to indigestion and insomnia. Light meals an hour before doing a magic trick.

9. In the end, respect your sleep schedule each day. If you decide to go to bed at 11 pm and get up at 6 am, do not change that day, no matter what happens. This is the way to create a habit and start every morning every morning.

summary

You can see that there is nothing wrong with sleeping well at night, and yet it is so important. Put aside other things for a moment and invest in a good rest, because it is worth it!