The better sleep is a vital part of life. It has many beneficial effects on our physical and mental health, it promotes the proper functioning of the brain and even the restoration of our energy levels.
In fact, many people have sleep deficits that are linked to a number of health problems and have negative effects on the brain and behavior. In addition to the health problems that cause insomnia, without sufficient sleep, you also risk problems at work and in your relationships. Do not panic, there are many ways to relax and improve your sleep so that you are well rested and ready to face the day in a good mood and in good health. Here are some easy tips for a sweet night and better sleep.
1. Understand your body
Most of the time, you go to bed when you are tired and exhausted, but if you want to go to sleep, set an hour of sleep. Especially if you are a night owl, you should try to gradually move your bedtime earlier so that you can get enough sleep. Specialists usually recommend between 7 and 8 hours of sleep per night, but good quality sleep is better than precise sleep times.
2. Stay away from your clock
In general, when you are not sleeping, you look at your clock too much. So, set your clock and move it away from your sleep. This way, you will be more relaxed and less likely to worry about the time you fall asleep. Much of the insomnia is caused by energy drinks. Avoid drinks containing caffeine at least 8 hours before bedtime, replace them with water.
3. Practice breathing exercises
The breathing and relaxation exercises are very effective because they can lead to a state of serenity and promote sleep. Slow breaths may be enough to make you sleep.
Physical exercise can improve many conditions in our body, such as restless legs syndrome and back pain …. Also remember that regular exercise helps you burn calories. Meditation or physical exercise also helps you to get rid of yourself physically and mentally. Researchers have shown that morning exercises can help you sleep at night.
4. Listen to soft and relaxing music
Recently, studies have shown that sound therapies are very effective at promoting sleep. In fact, music and sound products in general can reduce the time required to fall asleep. People suffering from anxiety, pain or insomnia can benefit from valuable therapies that reduce mental activity and negative thoughts that can prevent sleep.