How to get a better sleep
Hi guys! Here I am with some new tips! Today we're gonna talk about sleeping, We all know how important is sleeping and how it conditions our life, so let's start!
1. Practice a relaxing bedtime ritual
Before going to bed make some relaxing activities such like: reading a book, take a warm bath, listen to music, stretching (or yoga), prepare the clothes or order your bedroom.
2. Avoid using electronics before bed
Electronic screen lights are activating to the brain, so they just keep you awake! So avoid using you smartphone/tablet/laptop one hour before going to bed!
3. Wake up and go to bed at the same time everyday
Personally I use the clock app on my iPhone, in the "bedtime" section you can set up your bedtime hour and your wake-up hour, and he will notify you!
4. Exercise daily
Even light exercise will help you, like streatching in the morning and before bed!
5. Clear your head
Do you find yourself overthinking at night? Stress, worry and anger can meke it very difficult to sleep well. The more you overstimulated your brain during the day, the hardest becomes to stop it during the night. Focus on one thing at time, instead of overwhelm yourself with many things at time!
6. Use a specifical app to fall asleep, for example i use the Calm app, who helps you to meditate, has audio-book and has specifical music to help you fall asleep. Try it here: https://www.calm.com
7. Keep your room dark, cool and quiet
If you can't eliminate noises, try with earplugs! Most people sleep best in a cool room (65° F/18°C).
8. Don't eat too much before bed
A light snack before bed can help you falling asleep faster, try theese: Half sandwich, low-sugar cereal, milk or yogurt, fruit (es. banana, apple).
9. Avoid afternoon naps
They may help you thought the day but they're gonna be a problem at night!
10. Avoid caffeine, alchol and cigarettes before bed
Caffeine can cause sleep problems even after 10-12 hours you have drink it! Even tea keeps you awake, because it contains theanine, who is a molecule similar to caffeine, instead you should drink: milk, soy milk, fruit juice or chamomile tea.
I'm not a doctor, so if you have serious problems with sleep, you should see a doctor!
That's all I have for you guys today, hope you have enjoied it and see you in next article!
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