After a busy day, most adults love the idea of “getting to sleep.” But we can’t always do it, because sometimes it’s hard to fall asleep because of bad habits or because we keep thinking about all the problems that need to be solved soon.
The problem is that if we don’t get enough sleep to rest and get back the energy we used during the day, we risk not only our physical health but also our mental health, since we could develop disorders like anxiety and stress.
We won’t just be tired and worn out, but we’ll also be in a bad mood, irritated, and angry. If we want to get healthier, we really do need to learn how to sleep well.
Sleep equals health
The National Sleep Foundation has looked into how long people of different ages should sleep. For example, people between the ages of 18 and 64 should get 7 to 9 hours of sleep, while those over 65 should get 7 to 8 hours. It depends on the person, their habits, and how they do things.
Now, what should we do to sleep peacefully?
Set a schedule
Just like parents teach their kids to go to sleep at a certain time, we should also go to sleep at the same time every night. When we do it regularly, our bodies will work better and we’ll feel more rested when we wake up every day.
Remember that the time you sleep is important for your physical and mental health. You’ll feel better when you wake up, and your mind will be clearer, so you’ll be able to focus better and make better decisions.
Sleep during the day
Adults should also take naps during the day, just like babies do. When you can, it’s important to lie down on your bed and sleep for at least 45 minutes in the afternoon. This will help you feel better and give you a boost.
Keep in mind that your nap should not be very long, otherwise you may have trouble falling asleep at night. Now, if you don’t sleep, at least lie down, listen to relaxing music and close your eyes.
Avoid drinking caffeinated beverages
You might have trouble falling asleep if you drink soda, energy drinks, or tea, or if you drink alcohol or smoke. It is suggested that you drink these kinds of drinks 4 hours before you go to bed.
Keep in mind that caffeine has a stimulating effect that keeps the body awake. According to experts, this affects our internal biological clock for about 40 minutes. Even if you like decaffeinated coffee, remember that even if it only has a few milligrams, it will still affect your sleep.
People who are about to sleep often talk on their cell phones, watch TV, or listen to music while lying down. But all of these things will keep you from getting enough rest, and you won’t be able to sleep for the number of hours that experts say you need.
Too much screen time and use of electronic devices can cause cognitive overload, which can lead to tiredness, lack of sleep, stress, and anxiety. Because of this, we should turn them off before we go to sleep.
We know that some foods make it hard to sleep at night, so we shouldn’t eat too much of them, especially at night. Going to bed while the body is still digesting will make it hard to fall asleep.
It is best to eat dinner early and not overeat at night, especially foods like sausages or very fatty meats, beans, cheeses, hamburgers, French fries, and other foods that can cause heartburn and stomach pain.
Before going to sleep, everyone likes to take a nice, relaxing bath. This is especially true for people with insomnia or other sleep disorders. So take your time, fill a tub with warm water and some fragrant oils, and relax your body that way.
Some experts recommend aromatherapy because our sense of smell is linked to the healing power of some natural plants, bark, herbs, and flowers, many of which act as sedatives and help us sleep better.
It’s important to keep your room clean and organized and to use clean sheets. If you are in the right place, it will be easier for you to fall asleep. Remember that a room with good air flow and a comfortable bed are important for rest.
Now that you know, use these tips and suggestions so that you can sleep well and get back all the energy you used up during the day.
“7 Claves Para Dormir Plácidamente.” Familias, 23 Oct. 2022, www.familias.com/7-claves-para-dormir-placidamente.