How To Sleep Well Thanks To Some Practical Tips
In this article we’ll talk about the negative effects of excessive rest and we will also give advice on com and sleep well.
Our body needs about 7 or 9 hours of sleep to be able to carry out our daily activities at their best. Rest time varies from person to person, but people who sleep less than 6 hours a night typically endanger their health.
Read on to discover with us how to sleep well, thanks to some practical tips.
Lack of sleep causes several health ailments
Short term
- Lack of concentration
- Clumsiness and ineptitude
- Tiredness and fatigue
Long-term
- The risk of a cerebrovascular accident increases
- Increases the risk of diabetes
- It causes memory loss
- Leads to obesity
- The immune system is weakened
- It increases the risk of cancer
- Bones get damaged
As you can see, these are disorders that cannot and should not be overlooked. If you are among those people who sleep 6 hours or less at night, take note of these tips to be able to sleep better and wake up the next morning completely rested and full of energy.
Practical advice: how to sleep well
- 1. Try to go to sleep and wake up at the same time each morning. In this way, a habit is triggered and you will have no difficulty in falling asleep.
- 2. Start the day with a nutritious breakfast.
- 3. Do not eat abundantly at dinner and just before bedtime.
- 4. Avoid consuming caffeine or energy drinks in the hours before bed as they can stay in your body for 3 to 5 hours.
- 5. Do not engage in physical activity for the three hours before bedtime.
- 6. The light in your bedroom is very important, if necessary sleep in the dark or with little light.
- 7. Your room temperature must be right, neither too low nor too high.
More tips on how to sleep well
- 8. Avoid working in your bedroom: the brain has to associate this part of the house only with rest.
- 9. Do activities to establish a routine that helps you sleep, such as meditation, relaxing baths, listening to light music, reading a book, taking slow, deep breaths several times, etc. The important thing is to find a way to relax and therefore find a way to sleep more easily.
- 10. Do not watch television before bed and, if possible, do not keep one in your bedroom.
- 11. Drink a relaxing herbal tea.
- 12. Sleep in loose, comfortable clothing.
- 13. In the evening, avoid foods rich in fat and very salty ones.
Here are some natural remedies of great benefit for your rest.
Among the herbal teas and infusions that you can drink to help you sleep, we remember :
Chamomile
Chamomile has relaxing properties; the ideal is to drink the infusion prepared with a spoonful of dried flowers before going to sleep. The consumption of chamomile tea is not recommended during pregnancy.
Valerian: here’s how to sleep well
Valerian has properties that help facilitate sleep. Prepare an infusion with 15 grams of valerian root after letting it rest in a glass of water overnight. Drink one cup in the middle of the afternoon and another before bedtime.
Do not combine valerian with antidepressants, antihistamines or anticonvulsant drugs. Avoid consumption of valerian during pregnancy and breastfeeding and do not give it to young children.
The boldo
Boldo has sedative and calming properties. Prepare an infusion with 2.5 grams of dry boldo leaves in 100 ml of water and drink it before going to sleep.
Avoid the consumption of boldo in case of diarrhea and gallstones. Do not combine boldo with blood thinners or other drugs.
The hops
Hops are a great ally to relax the nerves and ensure a restful sleep. Make an infusion with a teaspoon of dried hop flowers for a glass of water and drink it before going to sleep.
The lime tree
Prepare an infusion with a spoonful of lime for a glass of water. Drink the infusion half an hour before going to sleep.
Lemon juice: how to sleep well
You can also drink lemon juice and add a few teaspoons of honey mixed with warm water.
Marjoram
Marjoram is ideal for nervous and stressed people. You can take a bath with a few drops of marjoram essential oil which will help you sleep.
These simple tips will help you rest better and wake up full of energy to successfully carry out your daily activities. Be careful not to abuse these remedies and not to exceed the recommended doses.
If even after trying these natural remedies you still have trouble sleeping well, we recommend that you consult a specialist.
