Sleep disturbances can increase stress-related affects such as stomach ulcers, depression, heart disease, and constipation. Fortunately, doctors have proven that there are several ways that can help us sleep better. How to sleep better.
Proper rest is one of the most important habits that anyone who wants to lead a healthy lifestyle can develop.
Most adults today struggle with full work schedules that prevent them from getting a proper rest or sleeping better. For this reason, chronic diseases are on the rise in this population.
Various studies have found that over 50 percent of people suffer from insomnia at some point in their lives. In addition, sleep disorders can weaken the immune system and worsen the immune system, memory, physical and mental performance.
Cut off technology
According to the results of numerous studies, the light emitted by electronic devices inhibits the production of metallonin.
In other words, the screens of our electronic devices eliminate the hormone that helps to induce sleep. Therefore, to sleep better, turn off all electronic devices.
Your bed should be a place for sleeping, not for watching TV, movies or sending messages. Neither of these activities helps you relax. On the contrary; they make it difficult to sleep.
Set a schedule
It is very important to establish a daily schedule so that you always go to bed at the appointed time during the week. For this, you must first calculate how much you need to
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Experts recommend about 6 to 8 hours of sleep each day. This is especially true for people who work intensively.
How to sleep better: do physical exercise
Activity during the day and exercise are activities that are extremely important for a healthy lifestyle. A simple activity, such as taking a half-hour walk every day, can benefit your health.
When you do physical activity, you use more energy and your metabolism goes to a higher level. All of this will help you better and spend more time in deeper sleep. Therefore, it can be said that physical activity reduces the risk of suffering from insomnia.
Avoid certain foods
There are certain foods that can worsen your . An unhealthy diet can cause many disorders that will not let you rest.
First, you should avoid consuming caffeine before going to bed. In other words, avoid coffee, tea, and medications that contain caffeine. Caffeine has been shown to have long-term effects on humans, making them unable to at night.
In addition, avoiding tobacco is very important. Smoking has numerous consequences that can affect your health. Nicotine stimulates the body, making it impossible to sleep well.
What do you do when you can’t sleep?
While following the recommendations above, there are many circumstances that can help you sleep better, beyond our control and that make it difficult to sleep.
When this happens, you should follow certain prompts. First, if you are unable to sleep, there is no point in staying in bed. You can get up, have a drink, take a walk or read a magazine to induce sleepiness.
Besides, you can use music or meditation to relax and achieve the state necessary for a restful sleep. There are many ways to meditate that can help you calm your mind and relieve your body from stress in order to achieve a relaxed state.