Getting a good night’s sleep is essential for your physical and mental well-being. However, stress and bad habits can rob you of restful sleep. Discover how to transform your nights and improve your quality of life.
Many people ignore the fact that rest is a fundamental part of well-being, and therefore, they often neglect their sleep. Quality sleep not only allows you to recharge your batteries but also prevents illness and improves your mental health.
This article presents 10 nighttime habits and routines that will help you fall asleep and enjoy deep, restorative rest. By integrating these practices into your daily life, you can improve your quality of life and strengthen your health.
Maintain regular sleep schedules.
Go to bed and wake up at the same time every day, even on weekends. This routine helps your body regulate its biological clock. Establishing a fixed schedule sends a signal to your body to prepare for sleep and wake up, making it easier to fall asleep naturally.
Avoid caffeine and nicotine.
These stimulants can remain in your body for up to eight hours after consumption. Caffeine, found in coffee, some teas, soft drinks, and chocolate, interferes with the brain’s ability to relax. Nicotine, meanwhile, in addition to being highly addictive, can cause fragmented and shallow sleep.
Limit alcohol consumption before bedtime.
Although alcohol may make you feel sleepy initially, it disrupts the sleep cycle, particularly the REM phase, which is crucial for memory and learning. Drinking alcohol before bed can cause frequent awakenings and poor quality sleep, leaving you feeling tired the next day.
Eat a light dinner and avoid liquids.
Eating heavy or spicy foods at night forces your digestive system to work overtime, which can cause indigestion and discomfort. Similarly, drinking too much fluid before bed can cause you to wake up several times during the night to go to the bathroom. Opt for a light dinner and stop drinking water at least two hours before bedtime.
Short naps at the right time
Long naps or naps taken too late in the afternoon can negatively affect your nighttime sleep. If you do need a nap, keep it short (no more than 20 minutes) and before 3 p.m. This will allow you to recharge without disrupting your primary sleep schedule.
Establish a relaxation routine.
Prepare your body and mind for rest with a nighttime ritual. You can read a book (physical, not on a screen), listen to calming music, or meditate. These activities signal to your brain that it’s time to disconnect from the day’s stress, facilitating the transition to sleep.
Condition your bedroom
Turn your bedroom into a restful sanctuary. Make sure the environment is dark, cool, and quiet. Use blackout curtains, a low thermostat, and earplugs if necessary. A comfortable mattress and pillow are also key to a good night’s sleep.
Keep screens out of bed
The blue light emitted by electronic devices (phones, tablets, televisions) suppresses the production of melatonin, the hormone that regulates sleep. It’s recommended to avoid using screens at least an hour before bedtime. Instead, opt for a book or a conversation.
Exercise, but not at night
Regular physical activity improves sleep quality. However, intense exercise close to bedtime can raise your body temperature and heart rate, making it difficult to relax. Ideally, exercise in the morning or early afternoon.
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