Sleeping Well: 6 Habits to Get Enough Rest

16 January, 2020

Although many people don’t really care, sleeping well is an essential habit for having a good quality of life. This biological need that all living creatures experience is important for physical and mental processes that influence your health.

In fact, you should get between seven to eight hours of uninterrupted sleep per day because that’s the proper amount of time to be fully rested. Likewise, getting less sleep interferes with important functions, because the body won’t be able to perform them.

You can develop metabolic disorders, drowsiness, loss of concentration, and other consequences that affect day-to-day tasks. Therefore, it’s critical to pay attention to sleeping problems and try routines that can help.

The six best routines for sleeping well

Our modern lifestyle, technology, and work are some of the things that cause insomnia. Although it’s recommended to sleep well in order to be healthy, many people have cut back on how long they sleep.

What’s even worse, some people don’t are very careless and have gotten used to sleeping half of the recommended amount of time. Consequently, the many disorders have increased and people’s productivity has decreased. What can you do prevent this happening?

1. Eat lite meals

Eating lite meals is one way to sleep well and rest properly. Even though some ignore this tip, eating irritating meals can trigger acid reflux and other digestive conditions that affect sleeping patterns.

It’s very important not to eat sources of processed and saturated fats and to eat lite food such as fresh vegetables, whole grains, and lean meat. It’s also important to eat at least two hours before going to bed.

2. Practice yoga

Yoga is one of the most effective relaxation methods to improve your quality of sleep. Practicing it on a regular basis lowers muscle fatigue and emotional issues stemming from insomnia.

What other benefits does yoga provide? It’s a discipline that offers many other benefits for your health, weight, and mental state. It also strengthens muscles, improves circulation, and lowers stress and anxiety.

Read this article: Fighting Depression with Yoga

3. Scan your resting environment

bedroom neutral tones

One key to sleeping well is choosing an appropriate sleeping environment. A place with background noise, irregular temperatures, or a lot of lighting won’t help you sleep. That’s why you have to arrange your bedroom so that it’s as comfortable as possible.

What’s more, you should stop using it as a space for work or hobbies. Keeping these things out of your bedroom will help your brain associate it with sleep.

4. Avoid stimulants

The demands of today’s lifestyles make us believe that stimulants are the best way to energize the body. Although many do indeed help get rid of tiredness, consuming them in excessive amounts can cause sleeping problems and health conditions.

These substances activate the nervous system to keep you alert for longer periods of time. Therefore, to sleep well, it’s best to avoid drinking coffee, energy drinks, and other stimulants after noon.

5. Take a hot shower

woman taking a shower

Ironically, fatigue that appears during long workdays causes insomnia and sleep problems. That’s why it’s a good idea to take a hot shower to relax the body before going to bed. The hot water has a light therapeutic effect that helps reduce muscle tension and stress. Therefore, it prevents discomfort during bedtime, which helps you fall asleep.

Check out this article too: 8 Mistakes You Make When You Shower Every Day

6. Listen to relaxing music

One of the best ways to rest well when you’re having problems sleeping is listening to relaxing music at a low volume. Nowadays, it’s very easy to find calming melodies that can help you fall asleep more easily.

Have you been having troubles sleeping well lately? If so, be sure to add these simple routines to your daily lifestyle. Though a bad night’s sleep can seem harmless at first, with time it can cause problems that are harder to treat.

  • National Sleep Foundation.
  • Pérez, Alfonso. Fundación Mapfre.
  • Woodyard, Catherine (2011).Exploring the therapeutic effects of yoga and its ability to increase quality of life.