How to improve the night routine to sleep better?
The restful sleep we have at night affects, in a clear way, our day to day activities. What habits should we adopt to sleep well?
Daily rest is essential to maintain good physical and psychological health. A good night routine brings many benefits to our body . Stabilizes blood pressure, increases performance and intellectual activity, improves memory and ability to concentrate and reduces anxiety and stress.
The quality of life is definitely better when we have nights of restful sleep . However, for many people, falling asleep is very difficult. The body seems to be not tired or the mind works a thousand and we are thinking about work or some concern that we have.
Lack of sleep can become chronic and seriously affect a person’s life. It can cause poor performance, bad mood, irritability and exhaustion. However, there are some things that can be done to improve the nighttime routine to sleep better.
The nocturnal ritual before sleep
To move from alertness to deep sleep, we need to go through a transition stage. When we have good transition habits it is easier to fall asleep . Similarly, if our routine at the end of the day is not the most appropriate, it can affect our ability to disconnect and rest.
Many times it happens that the night is the only moment in which we have time to check certain accounts, chat with friends, study, clean the house or advance work for the next day.
These habits cause bedtime to be postponed more and more and we remain active beyond what is recommended. And this can affect the ability to fall asleep .
Our body is telling us that it is tired and wants to sleep, but we do not listen to it. Then the time of the dream happens and it costs us to fall asleep. But this does not mean that we should go to bed very early, nor that we have to stop doing all the things we do at night.
It is simply important to put a limit on the tasks and be forced to stop at a certain time . From then on, we must dedicate ourselves to more relaxed and pleasant activities until we enter a state of relaxation that allows us to fall asleep and have a deep sleep throughout the night.
Less light and no electronic devices
To take our body and, above all, our mind to a state of relaxation that allows us to sleep, it is necessary to eliminate the stimuli at least thirty minutes before.
The first thing to do is close the curtains and have only soft lights on . Our eyes detect light and emit signals to our brain to stay awake.
The light emitted by television, the computer or the screens of mobile telephones is also detrimental to this stage of transition. Nightly activities such as chatting, checking social networks or playing on the phone until very late should be avoided.
It is also not advisable to watch television until very late. All these are stimuli for our brain, not only by light but also by the sound they emit. Soft light and silence are the best allies to prepare our brain for rest.
Recommendations for the nocturnal routine
There are many other things we can do to improve our nighttime routine and sleep better. One of them is to take care of what we eat . Very heavy or very heavy meals during the night will force our body to have to work to digest food. And this will make us not sleep well .
Going to sleep hungry is not a good idea either. Ideally, make a light but sufficient meal , at least one hour before going to bed . Some stimulant drinks can also affect our sleep. It is not recommended to drink coffee, tea or energy drinks after mid afternoon.
Another recommendation is to use the bed only to sleep . Indeed, when we use the bed for other activities such as eating, studying or watching television, the brain establishes a connection between the activity and the bed.
The bed becomes a stimulation factor and, when we lie down, our nervous system will activate. An exception to this is, of course, sex that being a relaxing activity, will help us sleep better.