Having trouble sleeping? Are you going to bed early and it takes hours to fall asleep? When you get enough sleep to wake you feel that your body has not fully rested? Well maybe some bad habits you are creating these problems, perhaps it is a good time to start changing.
Today Makeufits we will explain some of the secrets in a while I let me sleep better and make my day to the fullest.
How to sleep better
Getting up as early as possible
To the end of the day you achieve sleep properly and the best way possible, you have to start work early and just the sooner the better. The time in which you'll get up will depend on many things, like the time in which you get to your work or school, but always tries to get up just sunrise (or is about to leave), open the curtains and if the weather allows it, also the windows.
What matters is that your body receives sunlight and that somehow assimilate the idea that it's time to start. Walk around the house and opened all the windows you can to get as much daylight as possible. This will launch the production of melatonin; the brain will result as a sign that you have to be awake.
Maintain a time rule
After getting up very early records the exact time you get out of bed on a template and keep that record every day. After a week always tries to get up early when you've registered, without postponing the alarm clock any longer.
This way your body will be accustomed to a rhythm of sleep after a time will become part of your nature and almost by instinct every day you get up to that time without an alarm clock. The best thing is that as your body will get used and will need to raise its own, will want to go to rest early too on their own.
Caring food all day
As we know there are many foods that can keep you awake and more energetic and can generate several problems at bedtime. For best results and a harmony between what you eat and you sleep, you must take care that you feed and what time you do.
Avoid foods that give you energy. I'm not telling you to delete them from your diet, but the controls. A cup of coffee, tea or some dark chocolate once in a while is not a sin and do not generate problems but consume every day or up to 3 times a week is enough to produce you a sleep disorder, which worsens if you do it improper times.
Always remember: breakfast between 7:00 and 9:00, lunch at 12:00 or 13:00, snack at 17:00 and dinner provided before 21:00. Never do it before or after these times because if you go to bed shortly after dinner and have trouble sleeping if you do it too early because you feel like going for a snack.
Prepare the right environment
Before dinner and you begin to prepare the perfect sleep environment and this is a fairly large extent. The first thing to do is remove the lights, or do the opposite of the first point of this list.
Go down the curtains, turn off lights in rooms where not necessary and that if it is using energy saving lamps and low intensity. Light candles, incense and listen to some music that relaxes you at low volume. If you like meditation, as in the morning, late afternoon and early evening is the best time to practice.
The question is simple: for the same reasons as in the morning is good to absorb light and put to work by increasing brain levels of melatonin, at night you should bring them down and darken the place. A massage and even some sex is a perfect choice to remove all traces of stress that may remain in the body.
Enjoy a warm bath, turn around and sleep
After a long day all there is nothing like a warm bath before going with Morpheus. Either a shower or a bubble bath with some flavorings will leave the body in optimal conditions for sleep.
We know that a glass of red wine every day benefits the body at different levels, so, how about a glass of wine in the tub before bed? Finally, turn off absolutely everything that has electricity in the house and go to bed before 23:00, forever.
These are some of the secrets that have given me the best results when going to sleep, which never failed me and help me rest better.
What do you do to sleep better?
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