How to improve your sleep?

A good rest is essential to maintain a healthy life. There are habits that will help you improve the quality of your sleep. Discover them.

Often and mistakenly, it is often thought that sleep is the same as rest.

Likewise, it should be noted that the quality of sleep must be good.

For this, it is interesting to know the different factors that will influence a good sleep habit and behavior.

Proper eating and lifestyle guidelines help ensure a good sleep habit, too.


Factors that condition our behavior when sleeping


Some of the factors that condition our behavior when sleeping are:

-Daily physical activity: it should be done during the day and avoid the time before going to bed to do it to sleep well.

-The usual routine schedule: it is convenient to follow similar schedules.

The intake of food and drink: you should avoid exciting drinks that contain caffeine or theine and copious meals before going to bed.

-Age and sex: with age we lose quality of sleep and, in general, women sleep worse than men.

-The consumption of drugs or medications can activate us and interfere with sleep, causing insomnia.

On many occasions, it is enough to follow some practical advice to guarantee that our sleep will be of good quality.

Here are some tips for sleep hygiene:

-Try to go to bed only when you feel sleepy.

-Get up and go to bed at the same time.

-Do not lengthen the time in bed and stay long enough and necessary.

-Avoid naps that do not exceed 20 minutes or even do not take them.

-Try not to watch television or eat in bed. The bed is for sleeping.

-Practice some relaxation exercise before going to bed.

-Take a hot bath to increase relaxation.

-Fleeing from stressful activities before bed.

-Maintain optimal and favorable environmental conditions for sleep: good ventilation, dim or off light, no noise ...

-Do not use technological devices such as mobile phones, tablets, etc. before going to sleep.

-Allow a reasonable time from dinner to bedtime.

- Avoid copious dinners, rich in sugars, fats or with a lot of liquid, as they can interfere with sleep due to poor digestion, the urge to go to the bathroom ...

- Do not go to bed hungry, thirsty or feeling like you have to go to the bathroom.

- Bear in mind that caffeine and nicotine are stimulants that interfere with adequate sleep.

Listen to the content of the video to know more about this topic.