7 keys to improve sleep quality

In this article, we share 7 keys to improve the quality of sleep that you can apply as a routine during your nights. The reality is that having a restful sleep is a fundamental factor to function properly in our daily lives, have energy and a good quality of life.

Sleeping well helps us to be well mentally and physically, which is why People who suffer from sleep disturbances or disorders experience problems in their daily lives., such as daytime sleepiness, discomfort or a lower quality of life. Thus, sleep problems are increasingly common in the population, with insomnia being the most prevalent disorder.

In this sense, it is estimated that approximately half of the world’s population has experienced symptoms of insomnia at some point. As you will see, The keys that we bring you have to do with the habits that allow us to sleep a minimum of hours and improve our rest.and are included in the so-called sleep hygiene.

Sleep hygiene encompasses a series of measures and good habits at bedtime that allow us to sleep better. For its part, and in relation to this, the Spanish Sleep Society (SES), through the Journal of Neurologyproposes the following keys to improve sleep quality:

Take care of your diet

To improve sleep quality, It will be essential to avoid the consumption of stimulant substances, such as coffee, energy drinks or caffeinated soft drinks. We can take them, yes, but in moderation and avoiding their consumption after five or six in the afternoon.

On the other hand, through a balanced and healthy diet and above all by avoiding heavy dinners, opting for light dinners before going to sleep, we will be able to increase the probability of resting better. Finally, the SES recommends having dinner two hours before going to bed, approximately.

Limit daytime naps

Ideally, If we take a nap during the day, it should be a maximum of 20-30 minutes.. It is also not advisable to take a nap after five or six in the afternoon (better right after eating), and it is especially recommended to avoid it if we have difficulty sleeping at night.

Practice physical exercise

Did you know that a sedentary lifestyle promotes insomnia? Therefore, try to practice some type of sport or daily physical exercise, even if it is just going for a brisk walk for half an hour a day. Of course, avoid doing it just before going to bed, as this could reactivate your body and negatively influence sleep induction.

Take melatonin or natural herbs

Although it is not essential, taking melatonin or natural herbs (such as passionflower) just before going to sleep (approximately half an hour before), can also help us improve the quality of sleep. Melatonin is a hormone found in humans, plants, animals, fungi, bacteria, and some algae.

Among its properties is that of facilitating sleep and it is known that melatonin deficits can be accompanied by insomnia (and also depression). For its part, passionflower is a plant of the family passifloraceae and its medicinal use is widespread for the treatment of nerves, insomnia or anxiety.

Take care of the environmental environment

The environmental environment is another variable that we must take care of in order to provide us with a deep and restful sleep. Thus, it will be important that the room or space in which we sleep is properly ventilated and with an adequate temperature (between 18 and 21ºC).

Also it is advisable to avoid noise (and if there are, we can try using earplugs). We should also avoid light stimulation. In this sense, consuming content through screens, and especially if we do it in the dark, is never a good option.

Avoid the use of electronic devices

Another key to improving sleep quality is avoid using electronic devices that emit artificial lightsuch as computers, mobile phones, tablet, other types of screens, etc. This is recommended because this light activates the body and makes it difficult to induce sleep.

Take a bath before going to bed

According to a 2019 study by a team of biomedical engineers at the University of Texas at Austin, in collaboration with the University of Southern California and the University of Texas Health Science Center at Houston, Taking a 90-minute bath before bed helps you sleep better.

Furthermore, the study, led by Shahab Haghayegh, suggests that for this to be effective, The water temperature must be between 40 and 42ºC (i.e. opt for a hot bath).

Check your thoughts

In short, sleep hygiene encompasses a series of measures and habits that aim to facilitate deep and restful sleep. We have seen some of these habits that can help us improve the quality of sleep. If we apply them systematically and constantly, it is very likely that we will improve our rest..

On the other hand, it will also be important to review our thoughts before going to bed (and during bedtime), since Many times, day-to-day worries make it difficult to induce sleep..

To do this, there are some techniques such as stopping thinking, which can help us disconnect. Finally, a “stimulated blackout” just before going to bed will be beneficial so that sleep comes more quickly.

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