EVALUATE THE ATMOSPHERE OF YOUR ROOM
A quiet, dark and cool environment will help you fall asleep. Why do you think bats go inside caves to sleep during daylight hours? To achieve such an atmosphere, reduce external noise with earplugs or using white noise devices. Have thick curtains that cover any ray of sunlight and even wear an eye mask. Maintain a temperature of 20-25 degrees. (60-75) and good ventilation. And make sure that you are lying on a good mattress and that you use good pillows. (Remember that good mattresses should be changed every 8-10 years)
ESTABLISH RELAXING RITUALS BEFORE GOING TO BED
Reading before bed in dim light is a good way to prepare for sleep. Make the transition from awake to asleep easier with a few moments of relaxation in the hour before bed. Take a bath, read a book, practice relaxing exercises … and above all, avoid stimulating and stressful activities – like working or arguing.
Activities that create physical and psychological stress cause the body to secrete cortisol, the hormone associated with increased “alertness.” If you tend to take problems to bed with you, try writing them down in a notebook and putting them away when you’re done.
GO TO BED WHEN YOU ARE REALLY TIRED
Having trouble falling asleep will only lead to more frustration. If you haven’t fallen asleep within 20 minutes of getting into bed, get up, go to another room, and do something relaxing like reading or listening to music until you feel tired enough to go to sleep.
DON’T LOOK AT THE CLOCK
Looking at your bedroom clock when you are trying to fall asleep or when you wake up in the middle of the night can increase your stress. Lay him face down.
KEEP YOUR INTERNAL CLOCK ON A CONSISTENT SCHEDULE
Having a regular sleep schedule helps ensure better quality and consistency of sleep. Going to bed and getting up at the same time each day sets the “internal clock” to go to bed at the same time night after night and get up at the same time each morning.
Try to maintain this same routine on the weekends to avoid a sleep hangover on Monday mornings.
MAKE YOUR DINNERS LIGHT
Eating a pizza at 10 p.m. can be your worst nightmare. Finish dinner 2-3 hours before bed and avoid foods that cause indigestion or take a long time to digest. Go to bed on an empty stomach and not with your digestive system fully functioning, otherwise you will not rest well.
BALANCE YOUR HYDRATION
Drink enough that you don’t wake up thirsty but not too much or too close to bedtime to avoid visits to the midnight bathroom.
PLAY SPORTS IN THE MORNING
Exercising promotes relaxed sleep as long as it is practiced a few hours before bedtime. Practicing physical activity also stimulates the secretion of cortisol, which activates the alert mechanism in the brain. Finish your sports practice 3 hours before going to bed or accommodate it in your morning routines.