Tips for a more restful sleep

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Charles McCarthy
Tips for a more restful sleep

Good sleep is essential to meet the challenges of each day and maintain good health. Having a bad night makes us feel tired, with an altered appetite and even in many occasions in a bad mood.

Many people have insomnia, It is the most frequent sleep disorder, and it is that around a third of adults worldwide suffer from it.

Although insomnia is normally understood as the difficulty in initiating sleep, The truth is that, it can be seen in different ways, such as difficulty falling asleep at bedtime, waking up frequently during the night with difficulty falling back to sleep or waking up very early in the morning.

One of the key tips is to have a mattress that helps us rest correctly. You have to take a good look at the characteristics of the mattress and not buy one with poor quality / price. To give an example, there are many users who have chosen to buy the Marmota mattress and have finally had a bad experience both in terms of health and customer service. Therefore, at this point we recommend that you read people's opinions very carefully before purchasing a new mattress..

How do we know that not resting has detrimental effects on our mental and bodily health, both in the short and long term, we want to explain some tips to avoid waking up in the middle of the night or that you can fall asleep again without problems.

How to have a good night's sleep?

We would all like to fall exhausted on the mattress and sleep through the night, wake up rested and face the day with unstoppable energy. But it's not always like this, that's why We take the opportunity below to explain what to do to rest all night.

Lavender baths

We are aware that we must take care of the environment and not waste water. But every now and then and more when it comes to our health it is good to take a hot bath with lavender essential oil before going to bed. Lavender has always been widely recognized for having a relaxing effect and helping you fall asleep better..

For it to be better diluted, it is convenient add 8-10 drops of essential oil of lavender in the bath water. It will help you relax and rest better.

Take herbal teas before going to sleep

If you feel that you have nervous tension or restlessness, an option is to take an infusion of mixtures of medicinal plants: lemon balm leaves, linden, hawthorn flowers, orange blossom and lavender flower.

You can buy the infusions already mixed or buy each plant and mix them yourself in boiling water. Cover it, let it rest for 5 minutes and you can take the opportunity to take an infusion before dinner and before going to bed..

Valerian

Valerian is probably the best known remedy for falling asleep, as it has an excellent sedative effect and a very wide safety range. Many are the people who turn to it before going to bed.

It is ideal to combat insomnia caused by anxiety and can be taken in the form of drops, tablets or infusions.

Do not sleep with the mobile on

If we affirm that the majority of people leave their cell phones on in their rooms, we sure are not so misguided. Having the mobile nearby increases the risk that they may ring or project a light and wake us up.

Several studies recommend do not use the phone or tablet before sleeping, as they are brain activators and make it difficult to fall asleep.

Avoid any light that can enter from the street

Our eyes react to light and dark, even when they are closed. Daylight helps our brains reduce the production of the sleep hormone, melatonin, which allows us to be alert.

Any ray of light will keep us awake or wake us up once we are asleep, and if we already sleep little during the night because we go to bed late or wake up very early, we will not get the amount of deep sleep that we really need..

Wear comfortable clothes to sleep

Both the mattress, the bedding, and your clothes it must be to our liking. When we sleep our body temperature drops half a degree.

So, it is important not to be hot, but not cold, since when we are very cold we feel restless and that makes it difficult for us to fall asleep. But when we are hot it also makes us feel uncomfortable.

Avoid stimulating foods and drinks

This point is very important, since foods and drinks that are very stimulating and heavy can become a nightmare, never better said, when we go to sleep. Both drinks with high doses of caffeine and alcohol make it difficult to fall asleep and make us wake up tired the next day.

Foods that contain a chemical called tyramine, such as cheese, walnuts, and red wine, can keep us awake.

Disconnect from the world

Last but not least is to disconnect from the worries that we may have during the day. Stress and anxiety are the worst enemies of sleep. When we go to bed and try to keep our minds blank, we usually make a compilation of everything we have experienced during the day. And that's a mistake.

In bed, our mind must be free and the anxiety that produces that we cannot sleep complicates this situation even more.

In the case of being very stressed or worried it's good to practice activities like yoga or meditation before sleep.


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