Sleep is essential for our health and well-being. Most of us need at least seven hours of sleep each night to stay active and refreshed. Sleep helps the body and brain recover from the daily stresses we put them under, which is why people who don’t get enough sleep experience numerous physical and mental problems. Read on and learn how to improve the quality of your sleep in a healthy way.
A large number of people have trouble sleeping at night. Fortunately, there are some tips that can be put into practice to solve this problem. From avoiding certain substances and doing what you can to prevent occupational insomnia, to adjusting your sleep habits and enjoying deep rest with the help of proven supplements.
How to Improve Sleep Quality
It’s possible to improve your sleep quality by improving your lifestyle and using natural remedies. For example, exercising regularly helps you reduce anxiety; sleeping in a calm, quiet environment reduces insomnia triggers; and taking supplements that contain natural plant extracts, are actions that improve rest and prevent nighttime awakenings.
These are some tips to increase the quality of sleep in a healthy way.
1. Try to do physical activity every day
Multiple studies have shown that physical training can help improve the quality of sleep-in adults with sleep problems. This is because aerobic exercise, for example, increases psychological well-being, protects the immune system, and allows for a better night’s rest in those who suffer from chronic primary insomnia.
Exercise is the best non-pharmacological alternative for falling asleep and getting the recommended 8 hours of sleep for adults. In addition, it helps prevent some of the common symptoms of insomnia, which include moodiness, fatigue, concentration problems, nighttime awakenings, and a significant reduction in quality of life.
2. Sleep in a clean, quiet, and dimly lit environment
Some research dedicated to investigating the relationship between environment and sleep quality has found that environmental factors can play a crucial role when it’s time to go to sleep. Sleep deprivation is not only affected by variables such as age, psychological and physiological conditions, and culture, but also by the environment in which we sleep.
The room in which we sleep can have a direct influence on how easy or difficult it is for us to fall asleep. Therefore, it’s important to take care of its condition and ensure that it’s a clean space that encourages rest. This ranges from ensuring that it’s a quiet place with soft lighting and the ideal temperature, to having a clean bed with a comfortable mattress and delicate materials that allow for good air circulation.
3. Take a good supplement to sleep
With the pace of life we lead, many people who work shifts, travel a lot, or who are under great stress come home and are unable to fall asleep; so, they sleep less than the recommended hours.
In other cases, even the slightest noise can disturb the tranquility and cause people to wake up and spend the night awake. In these and other scenarios in which restful sleep is not achieved and we wake up tired, it’s advisable to resort to supplements that help to sleep in an effective and safe way.
Currently, you can find in establishments specializing in natural products such as pharmacies and parapharmacies, supplements that contain valerian, passionflower, lemon balm, poppy, and vitamins B and D. These supplements promote deep sleep, prevent nighttime awakenings, and contribute to the normal functioning of the nervous system. In addition, it does not generate tolerance or dependence and with one capsule every night, 30 minutes before going to sleep, it’s enough to improve the quality of y our rest.
4. Create a bedtime routine and stick to it
The human body likes routines and knowing what will happen next. For this reason, it is good to create routines before going to bed that help us relax completely and respect the defined schedules for going to bed and waking up.
Among these rituals to sleep easily are: stay away from cell phones and TV screens a few hours before going to bed, opt for light snacks, and avoid heavy meals or exciting substances such as coffee, alcohol, tea, or vitamin C. You can even take a hot water bath that includes all the relaxing benefits of aromatherapy.
5. Use your bed only for sleeping and avoid long naps
If you want to improve the quality of your sleep, you should always keep in mind that the bed is a sacred place that allows you to rest and fill you with vital energy. Therefore, you should respect it and try to use it only for its job. This is not a place for teleworking, nor a place to read or watch television, much less a place to eat.
Finally, although it’s true that sometimes naps can be very comforting, it’s important that they do not exceed 20 or 30 minutes so that they don’t interfere with the sleep cycle that night. So, make sure to avoid naps in bed, and if you need to rest your eyes for a few moments, it’s better sit in a comfortable chair so you don’t fall fast asleep.
Improve the quality of sleep in a healthy way with these tips
Human beings need a good diet, regular physical activity, and deep rest to maintain their health and vitality. Therefore, if you’re suffering from problems falling asleep to the point of affecting your quality of life, it’s time for you to put the above recommendations into practice so that you can have restful nights of sleep. Regular use of these methods will drastically improve your quality of life!