11 effective tricks to sleep better

Sleep is not only a pleasurable moment, but also a physiological need, since sleeping is the process that allows the restoration of the body’s physical and psychological functions. The World Health Organization (WHO) recommends resting at least 6 hours a day. But this varies from person to person and according to age.

If you have trouble falling asleep, and when you do, you tend to wake up several times during the night, chances are you suffer from insomnia and are feeling drained during your daily activities.

But do not worry. Today the awesome.club brings some ways to help you reconcile sleep effectively.

But remember, always look for a doctor if you’re experiencing any problems.

Reading is an extraordinary habit, not only because it expands our culture and vocabulary, but also because it helps us sleep. What are you waiting for to read that classic you’ve always wanted? At night, before going to sleep, sit in your room with adequate lighting and read a few pages of a book; when feeling sleepy, go to bed, even if the plot is interesting. Go to sleep relaxed and inspired to dream.

It’s important not to read on your phone, as bright screen lights and social media distractions will keep you awake. Choose printed books or a digital book reader made especially for this!

Reserve your bed for sleep. If you start using it to eat, read, study, watch videos and do other things, you will hardly be able to sleep.

Playing sport during the day is a great way to get restful sleep at night, but if you exercise after 8 pm (especially aerobic exercise), your body will generate endorphins that make you feel energized, which can be gone overnight. no sleep and lots of dark circles the next day.

Michael Breus, psychologist and specialist in sleep disorders, says in his book good night that the right temperature to get a good rest varies from 15ºC to 18ºC. Therefore, remember to keep your bedroom cool and ventilated.

If you can’t sleep, try to stay awake! Yes, reverse psychology can work. According to a study by the University of Glasgow, Scotland, patients who were asked to stay awake in bed fell asleep much faster than those who were forced to try to sleep. If you get stressed out because you want to fall asleep, you’ll just be full of anxiety. Relax!

In an interview with the Spanish newspaper The Vanguard expert Michael Krugman, author of the Sleep Sounder Method, explains that there are certain types of movements that, when combined with proper breathing, can induce sleep. This is one of your exercises:

Take the thumb of the other hand with one hand, breathe naturally. When inhaling, press the little finger a little, and when exhaling, release. You will relax in the few repetitions.

Hot tea before bed helps you rest better, due to the relaxing and anti-inflammatory properties of herbs such as valerian, chamomile and mint, which are natural sedatives and relax the nervous system. Natural options will always be better than drugs because, in general, they are not addictive.

Surely you know that you should avoid foods high in sugar, fat and caffeine to sleep at night and it is still important to know the proportion and times of eating. Going to bed hungry is just as detrimental to rest as with a full stomach; therefore it is advisable to eat 2 hours before going to bed.

Get used to your biological clock by acquiring good habits. If you go to sleep and always wake up at the same time, you won’t have trouble feeling sleepy. At first, it will take some time to obey the alarm clock, but in a few days you will do it automatically.

Andrew Weil, professor at the University of Arizona, USA, created this breathing technique that helps you fall asleep in a few minutes. It consists of inhaling for 4 seconds, holding your breath for 7 seconds and exhaling for 8 seconds. It is necessary to repeat the sequence a few times to fall asleep.

Doing some stretches before bed helps to release tensions accumulated throughout the day. Stretch your arms, legs, abdomen, shoulders and back, but try to relax and make smooth movements, because if you turn the routine into intense exercise, you will get the opposite effect.

Sleeping not only ensures energy recovery, but also helps repair body tissues, neuronal reorganization, memory consolidation in the brain, temperature regulation, among other restorative processes that allow for good health. For this reason, sleep deprivation brings, as a direct consequence, a decrease in physical, mental, social and occupational performance. It can also cause serious illness, gastric and muscle problems and psychiatric disorders.

Do not consider lack of sleep as something common and fleeting and start taking action! Your health will thank you.

Do you know another technique to fall asleep? Do you have trouble sleeping at night? Please share this information with your friends so that everyone can enjoy good health and don’t forget to follow the awesome.club to continue enjoying interesting content.