Sleeping is one of those things that human beings know how to do well and we also love it, yes, only when we lack is when we realize how important it is. The dream is fundamental for good health, and countless studies have shown that not getting enough sleep or poor quality increases the risk of hypertension, heart problems or other diseases.
However, the stressful world we live in sometimes doesn't let us rest properly. If you are one of those who go to bed with their problems trying to find a solution (which does not arrive) you have probably spent more than one sleepless night counting sheep. Yes, besides, this becomes a vicious circle, can cause chronic insomnia very difficult to eradicate. It is the whiting that bites its tail, stress increases the levels of neurotransmitters and hormones such as cortisol and norepinephrine, keeping you in a hypervigilant state, always attentive, so you can not rest (and you will get even more stressed).
So,there are tricks to sleep better Really? Can you carry out sleep hygiene? Luckily yes, but you have to start getting up.
Some guidelines from the morning
First, have breakfast, always. Even if you are not very hungry, if not, this can lead you to overeat at night, which will cause you to not feel well and have an irregular sleep by not being able to digest food well. "In general, avoid proteins, which tend to facilitate the production of dopamine, the neurotransmitter of wakefulness," says the doctor Cristopher Winter in 'Prevention'.
Meditate and write what bothers you. So you can reduce anxiety levels and you can locate what goes around in your head without stopping
Get out early. Exposure to light is essential to regulate your internal clock, the less artificial lights you use, the better.
Do not drink coffee. If you are going through a insomnia periodAvoid it, because although it is tempting, it also inhibits the natural increase in brain drowsiness as night approaches. Tea or water are better in the afternoon.
do exercise (but not if bedtime is approaching). Increases body temperature and epinegrin and adrenaline levels.
Meditate and write what bothers you. So you can decrease anxiety levels and you can locate what goes around in your head without stopping.
Pajamas, baths and rituals
It is also important that if you are suffering insomnia Keep in mind small details in your room that can greatly improve your rest. For example, a recent study showed that people who they slept in wool pajamas instead of cotton they fall asleep up to four minutes faster. In addition, this has an even greater impact on adults over 65 to 70 years.
Taking a bath before bed is also always a useful tip. Mind you, it must be hot. The explanation is that water at a slightly high temperature increases blood circulation, allowing heat to leave the body, and therefore, to lower body temperature. "When you take a bath in hot water, increase the body temperature and then it helps you get cold much faster when you get out of the bathtub. It is this process of rapid cooling that allows you to rest better, hence if you intend to do it an hour and a half before getting into bed, "says Dr. Shahab Haghayegh in 'Best Life'.
And the room? It is best to turn off the lights, since continuous exposure can reduce melatonin levels. You will have heard it many times, but try to avoid electronic devices or set them with night mode. Also, remember that the temperature ideal of the room in The one you sleep should be between 15 and 22 degrees.
Finally, if you still have problems despite everything, control your fears. Are you worried about not being able to sleep? Fight against that and you will eradicate the problem: nothing happens because you don't achieve it, rest and relax. Or you can try with 4-7-8 technique, a relaxing breathing exercise invented by Dr. Andrew Well (director of Integrative Medicine at the University of Arizona), which works in three steps:
- Close your mouth and inhale The air through the nose. Count to four.
- Hold the breathing for seven seconds
- Exhale completely the air of your lungs for eight seconds It is important to make a loud sound (warn your partner in case you sleep with her).
You have Sweet dreams.