Do not you rest well? Do you wake up exhausted every morning? Then you should follow these tips for sleeping better prepared by experts.
There are people who, wherever they are, are able to fall asleep in less than five minutes. There are also those who need true rituals when falling into the arms of Morpheus.
But there is also a third group of people who are unable to rest overnight.
The truth is that sleeping well is vital for anyone. Therefore, BI has compiled the best advice of Dr. Guy Meadows, founder of The Sleep School.
Shall we begin?
1.Make familiar what is not familiar
A recent study has confirmed that humans can suffer what is known as the “first night effect”. This is nothing more than a defense mechanism of our body when we sleep in a house that is not ours. Thus, it keeps the body “alert” to any noise or abnormal situation.
To deal with it, it is best to take a couple of personal items from our bedroom (photographs, books, etc.) and put them on the table. In this way, we will fight a little better against our insomnia.
2.Silence, darkness, and cold
If there are three things that help us sleep faster, those are silence, darkness, and cold.
Why? In the first case, the reason is that our brain does not stop “listening” in case there is any threat; On the other hand, darkness is key due to a hot one of our body called “melatonin”, which informs our internal clock that it is time to sleep; finally, to sleep more quickly we will have to put the room at a temperature of 16 / 17ºC.
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3.Turn off everything be for sleep
Although it seems like a great idea to check the status of our email just before going to sleep, it is especially disturbing for our dream.
The blue light that the screens emit makes our brains get stimulated, so it will cost us more to sleep. Therefore, it is best to pay our smartphone or tablet from two hours to 40 minutes before going to bed.
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4.Calm down
Sometimes, insomnia occurs because we spend hours going around a series of things we have to do, a few problems or several conversations that we have to keep.
Well, for this the best thing is to practice what experts have called “mindfulness”, which will help calm us down and clear our mind.
5.The power of the nap
Although half the world laughs at us for practicing the famous siesta, the truth is that science has shown that taking a nap 20 minutes a day (sometime between 12.00 and 15.00) will help us to be more focused on our work already be more productive
Of course, you should never exceed that time or go to bed after three in the afternoon, since you can get to sleep during the night.