2023-05-25 11:45:01
More than 4 million people in our country have problems To fall asleep or they get up with a feeling of not having rested. AND 4 out of 10 Spaniards sleep badly. Can we change it? Will have to try. Many people refer to the rumination y al stress as main impediments to getting a good night’s sleep, which is why it becomes more essential than ever to create an adequate sleep routine. These commandments Not only do they help you fall asleep faster, but they make it easier for every hour of your rest is as restful as possible. Take note.
Exercise yes, but soon
If your only time of the day to play sports is just before going to bed, you have to make an effort to change this dynamic unless it is a light workout. The moderate or high intensity exercises, Contrary to popular belief, which estimates that with this they fall exhausted in bed before, they overexcite. It is true that it is recommended to do them regularly, but always before 2 or 3 hours to go to bed.
Coffee, until 5 or 6 in the afternoon
According to experts at The Sleep Company, people who drink coffee tend to experience a better rest. Of course, they recommend that the last cup of café Don’t go past five or six in the afternoon. Although the effects of caffeine begin 30 to 40 minutes after drinking the coffee, they can last up to 6 hours. In this way we will give the body time to digest the drink and that caffeine does not have a negative impact on our rest.
moderate dinner and soon
Everything we eat influences us. Fuel for our body, there are certain foods such as lgreen vegetables, nuts, honey, vegetable proteins, fish and fresh foods that facilitate rest. Try to introduce them into your dinners, which, of course, have to be rather light and at an early hour to prevent digestion from preventing you from falling asleep. Measure the amounts of the dish and enjoy them 2 hours before going to bed.
adapt to the light
In Spain we tend to do everything late. From getting out of bed to going to bed, we carry the Cardiac rhtyms to stumble and it has been shown that our body regulates itself with light cycles. Try to adapt all your routines to the hours of sun, so that your body adapts to rest after sunset. If your workday is late, try to make the most of the morning to do everything else. Doing it at the last minute, in addition to adding weight to your mental load before going to sleep, will prevent you from facing it in the best conditions due to the accumulated fatigue for the whole day.
Breathe, meditate, practice mindfulness
Call it what you want but stop. Stress, anxiety, mental load, excess responsibilities… we are not telling you that they will disappear every night, but if you can drive them into a corner of your mind to activate the next morning. You can identify this break with a few minutes of meditation, breathing or mindfulness. Reading a book, watching a series or doing the shopping, the question is that you limit your worries so that they don’t dance all night and prevent you from sleeping.
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the perfect bedroom
Creating a good environment is essential for your body and brain to disconnect earlier and for longer. The ideal bedroom temperature should range from 18 degreesthe environment has to be clear (airs the room every morning), which tail rich is appetizing and comforting (adds a pleasant perfume to the sheets) and, of course, ensures that the mattress and pillow are in good condition. With everything ready, get into bed and relax.
no screens
The hyperconnection brings us upside down In many cases it prevents the worker from concluding his working day, in others anxiety is generated by comparison (a disservice to the posturing in networks) and, in many cases, has brought with it the addiction to mobile devices. The use of screens before sleeping is, according to all sleep experts, the worst enemy of sleep. Including television. Take the opportunity to disconnect after dinner.
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