Tips to have a quality sleep and sleep better

To have a better quality of sleep when sleeping, you should improve your eating routines, place of rest, frequency of schedules, stay away from stress and anxiety as far as possible, exercise according to your physical condition, among others. All this influences in being able to sleep the right hours according to their age, therefore, it is important to be cautious to avoid psychological problems and make the right decisions during their hours of social interaction.

Tips to sleep well and better

1. Drink warm infusions

Many believe that a cup of hot tea will make you alert as an owl. But if you replace your usual cup of tea with a cup full of chamomile tea, the benefits are immense. Research also shows that drinking chamomile tea regularly helps boost the immune system, reduces anxiety and depression, which are some of the main reasons for sleep disorders.

Chamomile tea also contains the antioxidant Apigenin. This antioxidant binds to receptors in the brain that increase sleepiness and prevent insomnia. In addition, this herbal tea also helps calm the nerves when consumed before bedtime.

2. Try superfoods for sleep

Superfoods are the ones that provide the most nutrients to our body, both in quantity needed and in the quality of it, some of superfoods for sleep that should find a place in your food plate are:

• Oatmeal
• Green leafy vegetables
• Chopped pineapple.
• Pumpkin seeds
• Milk or yogurts with probiotics
• Cottage cheese
• Cantaloupe melon
• Cherries.
• Nuts (almonds, hazelnuts, etc.)

3. Set aside enough time to sleep

As repetitive as it may sound, you need to spend enough time in bed to get the amount of sleep you need to wake up feeling well rested. This varies from person to person, but most healthy adults need 7 or more hours of sleep and as you get older you should gradually increase the hours of sleep.

4. Routines improve sleep

Go to bed and get up at about the same times every day, including rest days. Ideally, go to bed early enough so that you don’t need an alarm to wake you up.

5. Exercise increases the quality of sleep

During the day, get some exercise. Even a 10-minute walk will improve sleep, and more is better. Plan to finish exercising at least 3 hours before bedtime.

6. Bright light during the day helps

Bright light during the day reinforces biological rhythms that promote alertness during work and sleep at the end of the day. So, during the day, spend about 30 minutes outdoors in the sunlight.

Bright light during the early hours of the day is especially helpful. Even time spent outdoors on a cloudy day is better than exclusive exposure to dim indoor light. If you can’t go outside, spend time in a well-lit indoor area.

7. Where you sleep is important

Have a good sleeping environment that is very dark, quiet, cool and comfortable. Make the bedroom very dark, blocking out any light in the room (especially blue and white lights). Cover the windows with an opaque covering if necessary, but if this is not possible, you can opt for the following:

• Use a blinders if it is difficult to avoid traffic lights or streetlights.
• Use soft earplugs if your sleep environment is noisy.
• Have a comfortably cool room temperature – between 65º and 68º F for most of us – and use blankets.
• Have a comfortable mattress and pillow.
• Don’t let pets or phones disturb your sleep.
• Use your sleeping space for only two things.

To condition your brain to relax when you enter the bedroom, use it only for sleep and privacy. Don’t watch TV, read, or work in the bedroom. Follow a relaxing routine 1.5 hours before bedtime to help your body transition from awake to asleep.

Consider setting an alarm 1.5 hours before bedtime to start preparing for sleep. Don’t expose your eyes to computer or phone screens. Avoid thrills such as watching an action movie or reading disturbing news.

Brushing your teeth, washing your face and adopting a routine before bed will help you relax. Use dim lighting during this time (for example, don’t use a bright light in the bathroom).