How To Get A Good Night´s Sleep

Nowadays, sleep well may not be one of the things that are considered a priority for many people, since many stressful situations within day-to-day life have to be faced, and whether they sleep well or not they have to be solved.

Although, this is something that if it isn´t observed with eyes wide open, in conjunction with other healthy lifestyle habits., it can trigger certain patterns where the nervous system could be altered, leading to sleeping disorders such as ¨Insomnia¨, and becoming one of the cages that prevent us from having a fuller life.

Falling asleep can become ¨the worst nightmare¨ that thousands of people face every night, tossing and turning in bed without falling asleep, therefore in a numb state when they should be awake.

And yes…

Sleep well should be a priority for all people and not an option, not only when we are babies, but at all stages of life. So let me invite you to keep reading this article to acknowledge that sometimes small changes and attitudes can help us to get a good night’s sleep easily and naturally, to have a healthy body plus energy to face life:

  1. Prepare your sleeping room
  2. Aromatherapy
  3. Respect sleep schedules
  4. Yoga & Meditation
  5. Food & Drink
  6. Top benefits

1. Prepare your sleeping room

The room where we sleep must be a place fresh, dark because it allows the brain to release melatonin which creates a calming and sleepy effect, free of noise, where you don´t breathe work plus mobile phones, and electronic devices are off or outside the room. So when you enter the room, you just want to rest as…

If it was a temple of tranquility to recharge batteries!

2. Aromatherapy

Adding relaxing aromas to the room can be a very helpful component, just like burning some incense before going to sleep, or even adding a few drops of lavender on the pillow. A study carried out in 2008 showed that inhaling this aroma before bedtime ended the problem of insomniacs, helping to fall asleep faster and deeper.

3. Respect sleep schedules

It´s important to organize our life when we are awake.

But, What about our sleep?

Respecting the hours of sleep means sleeping a recommended amount of hours between 7-8 in an adult and without exceeding, but also trying to keep the same habits every day with responsibility. So that there isn´t much difference in hours between daily days and weekends, to habituate and reinforce the sleep-wake cycle of the organism.

Why not try another easy trick? go to bed and get up always at the same time…

4. Yoga & Meditation

One of the reasons why sometimes we can not fall asleep is because we take worries and stress to sleep with us, just like if they were our best lover.

Among some of my favorite tricks to sleep better is exercise such as swimming, running, walking ( beware, excessive activity can lead to the opposite effect before sleeping), and especially Yoga, practicing among 1-3 times a week, plus Meditation before going to sleep even if it´s just 5-10 minutes.

Also, if you have anything left to do no matter how important it is that stresses you out, write it down on a piece of paper to try to do it the next day, so that somehow you tell your mind you are going to do it, and that will decrease stress!.

5. Food & Drink

Although food and drink are paramount from the time we get up until we go to bed, it´s of utmost importance what we eat + drink before going to sleep and when.

The main reason is that you have to leave 2 hours of space from dinner until heading to bed. You are better off having a light dinner avoiding spicy foods or fats that can cause burning and heavy digestion, and also foods like cured cheese, ham, eggplants, nuts, red wine, etc … which have an amino acid ( tyramine), which causes the segregation of norepinephrine, a stimulant capable of keeping you awake at night, instead of easing digestion and therefore sleep.

Beware, alcohol and caffeinated beverages aren´t either the best allies aiding to have a quality sleep!. A good alternative is to take an infusion of passionflower before going to rest, as it´s considered one of the most complete relaxants.

Why not having a relaxing Ayurvedic Yogi Tea?

6. Top benefits

  • Improves memory strengthening neural connections. At the end of the nineteenth century, the psychologist Hermann Ebbinghaus indicated that sleep perhaps served to consolidate memories, prevent what was lived during the day from being erased, as well as allowing the next day to continue acquiring information.

    So remember, important decisions and solutions come after “consulting” it with the pillow!

  • Keep a healthy heart. According to a study published in the European Heart Journal, it´s claimed that insomniacs are 3 times more likely to suffer from heart failure than those who sleep on a loose leg.
  • The Immune System Regenerates when we sleep, to fight against toxins, free radicals and prevent infections that threaten us daily.
  • Reduce depression. The production of Melatonin and Serotonin is essential, as these hormones help us to be happier and emotionally stronger. That is why it´s so important to relax as we sleep for its production
  • Curiously, the human being is the only animal in nature that, voluntarily, sleeps less than necessary!

    Don´t believe anything you are reading, just experience it if you haven´t already done it. And I tell you this because there is an abysmal difference in how we feel, the mood we give off, how we interact with people, and react to the different life events when we have slept well than when we haven´t.

    Little sleep can compromise not only our health and emotions but also our relationships. Getting a good night’s sleep regularly is as necessary as feeding ourselves. If we tried to stay awake for days or weeks, we would die.

    Sweet Dreams!

    I hope you enjoyed this article and if you have any questions, you can ask me anytime!

    Love always,

    Mónica :-))

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