Do you put any thought into the quality of your sleep?
When it comes to staying healthy, many people focus on having workout routines, or nutrition plans. Although these are super important, having a good night of sleep is surprisingly undervalued.
If you suffer from any sleep disorder, or you simply wake up as tired as you went to bed, check out the next five tips that salud brings you to have a wonderful night of sleep that will make you feel rested and give you the best performance the next day.
- Build up a decent sleep schedule. If you are used to going to bed at 2 in the morning, it might be very difficult to all of a sudden go to bed at 9 pm. Having a routine of things you do right before bed will send a message to your body telling it that it’s bedtime, and eventually, even if you aren’t fully tired your brain will get the message as soon as you start your routine, making it easier to fall asleep. For example, wearing pajamas may sound unimportant, but changing into comfortable sleeping clothes before bed tells your body that it’s time to go to sleep.
- It’s all about the ambiance. Falling asleep faster and staying asleep is nothing compared to having some quality rest. For some people, five hours is enough, because they spend them sleeping soundly. Make note of the things that keep you awake, or wake you up in the middle of the night, and try to prevent or correct them as needed before bed. The temperature, lighting and sounds of the room are very important. If the air is extra dry, having a humidifier makes it easier for some people to stay asleep. If minor noises are distracting you and keeping you awake, or you actually dislike dead silence, you can find some soothing, non-lyrical music, or a set of ambiance sounds like rain sounds that can help you fall asleep.
- Turn off the electronics. When you spend some time watching TV or your phone, you are inputting information into your brain, and stimulating it, whether you realize it or not. Turning off your electronics will improve the ambiance, remove distractions, and aid your brain going to sleep. You can try reading a book instead.
- Work out daily. It’s a very simple concept. Physical activity will make you tired, which in turn will make it easier for you to fall asleep. If you spend the day sitting in front of the computer, or anywhere else, you probably don’t do enough to get tired, and your brain and body don’t feel the need to rest. Doing exercise or yoga for 45 minutes to an hour daily might help you regulate your sleep schedule.
- If anxiety or stress is what’s keeping you up, meditating before bed is a great way to target this issue. There are plenty of free apps and videos out there that can help guide you if you haven’t meditated before. A body scan guided meditation can help you release tension from every part of your body as it proceeds, making it easier for you to relax. We recommend taking Titulus Somno every night before bed to help regulate your sleep in a natural way.
Having quality sleep is important not only for your physical health but also for your mental health. Sleeping well can help improve your mood, focus better, and make you more productive. Our article Why is Insomnia more Common in Women can help you pinpoint the cause of your insomnia (of course, if you are a woman).
We hope you find these tips useful and that your nights of insomnia are left behind.
You can call us at 1-800-299-7917 to make a virtual appointment with Doctor Rigoberto Perez Diaz, or visit our website www.salud.bz, we will gladly assist you. Remember to follow us on Facebook and Instagram and do not forget to tune into our daily program SALUD TV.