Good Sleep Guide
These are simple rules which can help you fall asleep peacefully and improve your sleep quality.
Right place to sleep
- Make sure your bed and bedroom are comfortable, ei, noise, temperature, light, etc.
- Don't use your bed for things other than sleep or intimate moments: no tv, no computer, no homework.
Bedtime daily routine
- Before going to bed, listen to relaxing music, meditate, take a bath, read a book, etc. It’s not the time to pay your bills!
- Do not address any pending issues; it is not the time to worry. Anxiety is the main cause of insomnia.
- Go to bed when you feel sleepy. If you are not tired, do a relaxing activity.
- Get up if you are worrying or not asleep after 30 minutes and do something relaxing.
- Go to bed and get up at your regular time even on your day off. This helps to regulate your biological clock.
Exercise at the right time
- Exercise regularly. It can help to fall asleep easier and promote a much deeper sleep.
- Avoid exercise 2-3 hours before bedtime as it may affect your sleep.
- Having sexual relations is great exercise just before falling asleep; it stimulates endorphin hormone production which promotes relaxation.
What and when to eat or drink
- Don't go to bed with an empty stomach. A light snack may help you to fall asleep but a hearty spicy meal may affect it. Supper should be finished 2-3 hours before going to bed.
- Avoid nicotine, caffeine (coffee, chocolate, tea, energizing drinks, etc) and alcohol close to bedtime.
- Do not drink too much before going to bed to prevent nighttime visits to the bathroom.
It is preferable to have an evening meal low in
protein and rich in low glycemic index carbohydrates. These 2 elements
generate a great concentration of tryptophan which will be transformed
into hormones (serotonin and melatonin), contributing to a good night
Some minerals and vitamins play an important role in brain chemical balance. A nutritional deficit may have an impact on sleep quality. If you suffer from insomnia, make sure you get enough of iron, zinc calcium, magnesium and B-Complex vitamins.
Look at your medicine under a microscope
- Check whether any medicines you are taking may be affecting your sleep.
- Sleeping pills may help for a short period of time for insomnia due to stress. However, they do not promote a good night rest like natural sleep can. They often come with side effects such as anxiety, memory problems, drowsiness, hangover, etc.
To nap or not to nap, that is the question
- Don't take naps during the day if you suffer from insomnia.
- However, short naps (10 minutes) may have a positive impact on counteracting fatigue; improving intellectual activities and energy levels.
These techniques have been proven to help many of those suffering from sleep problems. Why not try some of them and see how easy it can be to improve your sleep.
And always remember - sleep changes throughout our life cycle and lack of sleep will not harm us.