6 Easy tips for getting a good night’s sleep

tips for getting a good night's sleep

Sleep is essential for human health, but for some, falling asleep is a real problem. However, there are some very simple tips that can go a long way toward getting that replenishing rest that is so necessary to stay focused and productive throughout the day.

Sleep is a vital human process as important as eating. Getting a good night’s sleep depends on many factors, from the person’s health to the bedding that is being used. In this article we will talk about some determining elements to fall asleep easily and obtain a deep and restful rest.

Bedding

The sheets, blankets, duvets and bedding, in general, can be made in a wide variety of fabrics, fibers, sizes, styles and colors. A fabric that is pleasant to us is an important factor, whether it is cotton or polyester, we must feel comfortable at bedtime.

Hygiene must also be taken into consideration. Bedding should be changed at least once a week. A nice, clean fabric can go a long way toward helping you fall asleep. Allergy sufferers should consider using hypoallergenic detergents to wash their bedding.

Bed

The bed is a determining factor. We spend at least eight hours a day in bed, that is why having a suitable mattress that offers us the support we need is of vital importance. Each person has their perfect mattress that will depend on their particularities and physical conditions, although there are factors such as height and weight that must always be taken into consideration. The higher these factors, the firmer the mattress should be. Posture is also important, each individual should have a certain firmness according to these data.

The room

The temperature is decisive at bedtime. It is considered that an ideal temperature can be between 18 and 22 degrees, preferably not exceeding 24 degrees. Likewise, temperatures below 12 degrees can cause you to not fall asleep easily or even interrupt it.

The order and cleanliness of the room are also elements that provide us with an emotional state of tranquility, very necessary to relax especially at bedtime. A dark, cool and quiet environment is ideal to achieve the environment we need.

Meals before bed

Overeating before bed can prevent us from getting adequate rest. It is recommended to eat food two hours before sleeping and eat a light, easily digestible diet. Nor is it advisable to go to bed hungry as this can be a cause of wakefulness and discomfort. Coffee and other stimulating drinks should not be drunk at night, however, there are some types of tea that promote sleep.

Sleep during the day

Very long naps can prevent us from feeling sleepy at night. If it is a custom to take a break during the day, it is advisable to regulate the time, so that it does not interfere with our usual schedule of going to bed at night.

Stress and worries

Work stress and daily worries are the most frequent reasons for insomnia. For this it is advisable to carry out breathing and meditation practices. Exercising during the day can also help a lot, perhaps a walk outside at sunset or a yoga class is enough to ease the tension of the day.

Taking a bath before going to sleep and following a daily routine that predisposes you mentally are very effective tricks. It is also important to set a time for dinner, bedtime, and waking up to create a habit. 

Sleeping well is very important for the well-being and health of human beings, despite the difficulties that may be had, these tricks available to everyone greatly favor the process, proper nutrition, exercise, control stress and daily worries and a comfortable bed are determining factors in achieving that desired rest.

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