Sleeping well is quite important, given that helps the body feel much better given that our brain works properly. Unfortunately not all people can sleep with the same ease, some They have great difficulty reaching deep sleep at night.
How can I sleep well?
But everything has a solution, so we will tell you the fastest way to sleep well. There is lots of tips to sleep well, some are simple guidelines what to do on a daily basis, and others include foods or types of aromas.
These guidelines are very important when it comes to sleeping quickly and well, since all of these factors can contribute to poor sleeping habits.
Temperature.
The first thing we have to take into account is that the temperature changes while we sleep, since the core temperature of the body decreases and that of the feet and hands increases. Therefore, we do not have to have a very warm room, and it is advisable to sleep at 15-23º. Take one warm shower before bed could help.
Breathing.
Breathing is also important and there is a method called "4-7-8" that can help you. For this method that relaxes the entire nervous system you must follow these steps:
- Place the tip of your tongue behind your upper front teeth.
- Exhale completely through your mouth and make a whistling sound.
- Close your mouth and inhale through your nose while mentally counting to four.
- Hold your breath and count to seven in your head.
- Open your mouth and exhale completely, making a whistle and counting to eight in your head.
- Repeat this cycle at least three more times.
Schedule.
The schedule is also very important, since the better you establish your sleeping hours, the sooner you will be able to fall asleep. The body has a regulatory system called circadian rhythm, therefore, the internal clock It will make your body feel alert during the day and sleepy at night.
Get up and lay down to the same hour every day to regulate said internal clock. It is also very important to give yourself from 30 minutes to an hour for relax at night before going to bed. This allows your body and mind to relax and prepare for sleep.
Foods.
The food can affect sleep, according to recent research if we take high carbohydrate foods we can have a bad rest at night.
Therefore, it is best to review what diets we can follow to be able to sleep much faster. The high fat foods For example help to promote deep sleep, fast and with a good rest. So it is best to have one at night low carbohydrate diet and high in fat.
Foods that reduce stress They can also help you.
What other supplements or aids can I take?
There are certain supplements that help a lot to improve sleep, making it good and fast. For example:
- Magnesium, which helps activate the neurotransmitters responsible for sleep.
- 5 HTP, increases serotonin production, which has been linked to sleep regulation.
- Melatonin, a hormone that can also be taken as a supplement to help regulate your sleep.
- Theanine, amino acid with sedative properties.
- GABA, a compound produced in the brain that inhibits certain transmitters and can help the central nervous system relax.
Another good remedy is the use of Relaxing music and the aromatherapy. This type of remedy uses essential oils, which are usually used by those who cannot sleep. Above all, the aroma of lavender and of damask rose, since according to studies it has positive effects on sleep, you only need one diffuser of said oils and the oils.
