4 habits recommended by science to be able to sleep better | The State
Necessary sleep at least for 8 hours daily. The lack sleep can affect the various activities that we do, in addition to putting in risk our physical and mental health.
That is why it is important that the dream be restorative and quality, as indicated by Psychology and Mind. To achieve this, it is necessary to create Healthy habits.
1. Exercise
He sedentary lifestyle negatively affects conciliation of the dream. That is why having routines of exercise contributes to better sleep.
This is because the activity physical helps to release neurotransmitters, such as endorphins, which are related to pleasure, and serotonin, which helps the synthesis of melatonin, which regulates the sleep cycles.
Thus, the organism will be ready for rest and sleep repairman. In this sense, doing physical activity during 30 minutes diaries it is enough to get a good rest.
2. Avoid alcoholic beverages
It is true that a Cup once in a while it doesn’t hurt. In fact, there are those who think it is a good alternative to sleep, but the truth is, it is not. Perhaps, due to its neurodepressant effect, stimulate sleep faster.
However, you can alter the different phases of sleep and cause that throughout the night lose the desire to sleep. In this way, it will not be possible to get enough rest when sleep is disrupted.
On the other hand, you also have to reduce or avoid the Coffee consumption in the afternoons and especially during nights. The caffeine affects sleep, preventing it from being sleep and rest.
It is true that having a cup of coffee in the tomorrow contribute to perform better in the different activities during the day. But drink coffee after mid afternoon can cause sleep disturbances.
3. Take care of the environment
He environment plays a very important role when it comes to falling asleep. This must be nice and comfortable.
To sleep well, the room should have low light at bedtime, there must be little noise and be at one nice tempeture.
It is also preferable to have the TV turned off, or better yet, not have it in the room, just like the computer. The pillow, the blanket and sheets should be clean and warm.
4. Create a routine
It is necessary to make a routine, not only for sleeping, but also for others daily activities. So it is possible to lead one more life neat.
To rest better, it is recommended lie down and wake up to fixed hours. So the body will go getting used to.
On the other hand, take short naps also contributes to productivity. Of course, these should be taken as long as do not affect night sleep.
Other necessary recommendations is to avoid screens light from mobile devices or tablets, take a hot shower help to relax the body and promote rest.
In case you have trouble sleeping, and these are done every time plus serious, As the insomnia, it would be good to go to a specialist to rule out any problem that prevents break.
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