To be healthy we must have a balance between the body, the mind and the spirit. One of the pillars of good health is a good night’s sleep. Incredibly few people in the world have the good fortune to sleep properly. Insomius is a very common problem, especially in the Western world. The busy lifestyle we lead today makes us sleep little and badly. It happens that one day we get fed up and ask ourselves the next question: what is the most effective natural sleep aid? Fortunately there are many ideas that we can apply in our daily routine to start getting a good night’s sleep, and then waking up full of energy and good humor to face the day.
- Having discipline in your times schedules, i.e. getting up and sleeping at the same time. This regulates the individual biorhythm, which generates the necessary balance to carry out all our activities. In addition we will fall asleep faster and in the morning we will wake up well rested and full of energy.
- If you’re training or practicing any sport it is advisable to go to sleep four hours, or more after you have finished training. It happens that the training fills us with energy and is common feeling very active even several hours after we have finished the exercise. It is best to train as early as possible, and then sleep deeply. Keep training as usual, just keep in mind the most convenient times, so you can sleep accordingly.
- Don’t take infusions before you go to sleep. Tea and coffee are powerful brain stimulants.That’s why if you take them, you’ll get hyperactive and you don’t want to go to sleep.
- Avoid smoking and excessive alcohol consumption. The habit of smoking is highly harmful and also impairs a good night’s sleep. Nicotine has many stimulants that keep you awake at night. In addition, when you get to sleep you may experience withdrawal symptoms because you are not smoking, which interferes negatively with the natural sleep process. As for alcohol, it is best to avoid it if you want to sleep well. It happens that the body can only fall asleep if it can synthesize the alcohol you have ingested. That process takes several hours, so it will be difficult for you to fall asleep. When you finally get to sleep, your sleep will not be as deep as it should be. The alcohol in your body prevents you from getting a deep sleep that will allow you to wake up well rested and full of energy to face the day.
- Your dinner should be healthy and balanced. You must eat until you feel satisfied. Eating too much makes your body work too hard to metabolize what you ate, so it will affect the quality of your sleep. Eating too little is also inconvenient, as you may not be able to fall asleep until you have eaten enough to satisfy yourself. Try not to go to sleep immediately after dinner, wait a couple of hours, so you don’t have to force your body to digest what you ate.
- Create the perfect bedroom for sleeping. A proper environment is very important for a good night’s sleep. Your bedroom should be clean, tidy, well air-conditioned, quiet and in the dark. Consider wearing earplugs so that you are not disturbed by any noise and darkening your bedroom with curtains.
- Never take your cell phone or laptop to your bed. The bedroom should be used exclusively for sleeping. The use of cell phones, notebooks and tablets in the bedroom significantly impairs the quality of sleep. These electronic devices demand a lot of attention and the truth is that you will not want to fall asleep, since you will prefer to keep watching your social networks, for example.
- There are relaxing practices that promote a good quality of sleep. Meditating five minutes before going to sleep or practicing elongation exercises predisposes you to fall asleep faster, getting a deep sleep.
Sleeping well is a fundamental part of healthy living. In fact, having a productive, activity-filled day depends on the quality of sleep we had the night before. So, if you want to make the most of every day of your life, you must get a good night’s sleep.