Suggestions to prepare you for a comfortable sleep in difficult times
Prepare the environment well
It is essential to create favorable conditions for good sleep. In this context, if it is difficult to fall asleep, a noisy or very bright light environment will not help. Similarly, temperature is key. In general, it is best to adapt your room to control these factors.
Try relaxation techniques
Relaxation techniques are an excellent alternative for those with chronic sleep problems. Likewise, experts even advise people without sleep problems to do relaxation exercises right before bedtime. This is one of the keys to good sleep hygiene that guarantees better rest.
Use your bed only for sleep
You should be aware that your bed should be for sexual relations and sleep only.
If you can’t sleep, just get up and sleep again if you think you’re ready to sleep.
Set rituals before bed
Body and mind, if programmed, very good response to human activities such as eating and sleeping data. Therefore, it is necessary to create rituals first in order to sleep in good sleep hygiene. Basically, this is the gradual reduction of your activity so that you can go to rest mode. For example, it is a good idea to take a warm water bath before bed and drink a cup of soothing tea.
Make sure to sleep at the same time every day
Regular for your body’s basic functions it’s good to have routines. Sleeping and waking up at the same time every day will help you solve your sleep problems. Once you have the habit, your body will want to rest at normal time.
The location of the exercise is great
Physical exercise is perfect for all purposes, including sleep.
However, you should make sure that you do not exercise right before bedtime. This is because it takes two to four hours for the body to return to its normal rhythm after exercising.
Limit lunch sleep
Many people today can’t have a nap after lunch. If you’re one of the few lucky ones, make sure you don’t overdo it. In this sense, if you want to sleep well at night, you should not sleep more than 20 minutes of lunch. In fact, it’s best to avoid sleeping during the day if it’s really hard to fall asleep.
Avoid electronic devices
It is necessary to turn off all electronic devices around you for proper sleep hygiene. If your TV is switched on or you leave your mobile phone close to your bed, you cannot sleep well. Also, falling asleep will be even more difficult if you take your computer home to do some work before bedtime! These devices must be turned off while sleeping.
Eat a healthy dinner
Eating healthy helps you sleep better.
You should never eat heavy meals. Satiety is not a good sleep ally, but neither of them tries to sleep when it comes to hunger. Ideally, you should enjoy a light but satisfying dinner. You should also stop eating three hours before bedtime. .