How to Sleep Well

· January 9, 2015

Today we’re going to talk about the harmful effects on health that poor sleep can have, and we will also mention a few pieces of advice on how to sleep well.

Our bodies need approximately 7 to 9 hours of sleep in order to effectively carry out daily activities.  This time could vary from person to person.  Individuals that sleep 6 hours or less expose themselves to health risks.

Lack of sleep causes different health disorders, such as:

Short term

  • Lack of concentration
  • Clumsiness
  • Tiredness

Long term

  • Increases risks of suffering from a cerebrovascular accident
  • Raises risk of diabetes
  • Causes memory loss
  • Leads to obesity
  • Weakens the immune system
  • Raises the risk of cancer
  • Damages bones

These damages caused to your health are not meant to be overlooked.  If you are one of those individuals that sleeps less than 6 hours a night, take a look at the following advise for sleeping well, and for waking up completely restored.

Advice for sleeping well

  • 1. Try to wake up and go to sleep at the same time.  This will create a habit, so as to avoid any difficulties in going to sleep.
  • 2. Start the day with a healthy breakfast.
  • 3. Do not eat large dinners just before going to bed.
  • 4. Avoid infesting caffeine or stimulating drinks hours before going to bed.  They could stay in your body for 3 to 5 hours.
  • 5. Do not do physical activity 3 hours before going to bed.
  • 6. The lighting in your room is very important.  You must sleep in the dark or with very little light.
  • 7. Room temperature must be pleasant for you, not too hot nor too cold.
  • 8. Avoid working in your room.  Let your brain associate it with bedtime.
  • 9. Establish a routine for going to bed.  This routine could include: meditation, relaxing baths, listening to relaxing music, slow and deep breathing.  The important thing is that you find a way to feel relaxed and therefore falling asleep easier.
  • 10, Do not watch TV before going to bed, and if possible, do not have one in your room.
  • 11. Drink a relaxing tea.
  • 12. Sleep in baggy and comfortable clothing.
  • 13. Avoid foods that are rich in fats and that are very salty at night.

Below, we are going to talk about beneficial natural methods.

Here are a few teas that could help you get to sleep:


Chamomile hemorrhoids

Because of its relaxing properties, drinking a chamomile infusion with one tablespoon of dried flowers before going to bed could be helpful.  It is not recommended to consume this tea during pregnancy.


Valerian a medicinal plant for treating insomniaValerian possess properties that aid in falling asleep.  Drink an infusion with this root, let 15 grams of the root steep in one glass of water over night.  Drink the cup in late afternoon, and another one before going to bed.

Do not combine this with anti-depressants, anti-histamines, or anti-spasmodics.  Avoid use during pregnancy, breast feeding and for small children.


Has sedative and calming effects.  Drink an infusion with 2.5 grams of dried boldo leaf in 100 mL of water before going to bed. 

Do not consume boldo if you have diarrhea, gallstones, and do not combine with blood thinners or other medications.


Great at calming nerves and preparing you for a restorative rest.  Drink an infusion with one teaspoon of dried hops in one glass of water before going to bed.

Lime blossom

Drink an infusion with one tablespoon in one glass of water.  Drink one glass a half an hour before going to bed.

Lemon juice

Drink lemon juice and add a few teaspoons of honey, mixed in warm water.


Perfect for nervous and stressed individuals.  Make a bath with marjoram essential oil, which will help you get to sleep.

These recommendations will help you sleep better and wake up with more energy to successfully perform all your activities.  Do not exceed the recommended dose.

If you continue to experience difficulty falling asleep, see a specialist.