Tips for better sleep

Do you wake up tired and without energy to start the day? Do you toss and turn in bed before you can fall asleep? Do you spend the day yawning and low on energy looking forward to bedtime? These signs are telling you that something is wrong so I am going to share with you several of them tips for better sleep.

Insomnia, your worst enemy

In recent years, insomnia has increased dramatically in young people and in many people who have never had problems sleeping before. Our mind is under constant stress due to over-stimulation to which it is subjected and the constant information blitz does not help at all to maintain optimal mental health. In addition, we have many habits and external factors that we do not appreciate but little by little are modifying our sleep and rest patterns. Pranayama and meditation can help you get back into your sleep routine and live a better life.

Tips for better sleep

Here are some tips that are easy to put into practice and that will help you sleep better:

Practice Pranayama

Today, the vast majority of society breathes badly. We should all re-learn how to breathe and thus have a healthier life and optimal sleep. I recommend some of my articles where I tell you more about the : "Pranayama and advices to learn to breathe in a more effective way. If you want to know more about ancestral health techniques from India, don't miss my section on wellness "made in India".

Create a sleep schedule and routine

It is very important to create a routine in your sleep schedule. Try going to sleep and getting up at the same time every day to create a pattern and get your body used to it. In this way, in a few days your body will be the one to tell you that it is time to sleep!

As much as possible, don't get up too late and don't stay up too late. Try to keep your schedule in balance with the rhythm of the sun, decreasing your physical activities and increasing relaxing activities when it starts to get dark..

Room temperature

The ideal temperature changes for each person but is usually between the 17º-22º C.

It is advisable to avoid extreme temperatures because if we sleep with a cold sensation, the body generates a state of alertness to avoid losing too much body heat and the rest will not be deep and restorative. On the contrary, if we sleep with a sensation of heat, sleep will be erratic and unsatisfactory.

Avoid sleeping with the air conditioning or heating on as it is not good for our mucous membranes. In addition, air conditioning can promote an increase in contractures or torticollis.

Sleep in the dark and without noise

Darkness naturally helps our body to know that it is time to rest. The production of melatonin, also called the sleep hormone, increases when ambient light is reduced. The production of this hormone decreases with increasing age and our activities and habits can alter it and modify its production against us.

In the bedroom avoid devices that have light and / or produce noise, it is a good time to return to traditional alarm clocks and leave the phone charging in another room. Once it starts to get dark you should avoid excessive use of artificial light as well as blue light screens (smartphones, tablets and computers). I also use mask to make sure there is no light to compromise my sleep, I share the the link to the mask I use.

Avoid digital gadgets

Avoid prolonged use of smartphones, tablets, computers and television during the hour before bedtime. The blue light produced by these devices is detrimental to rest as it prevents the production of melatonin. At a time when natural ambient light is not present, melatonin production increases naturally, but if we use too much artificial light and/or blue light we will confuse our organism and it will decrease or stop the production of the sleep hormone, causing difficulty in falling asleep.

Incorporate exercise into your daily routine

Daily exercise improves sleep patterns and is essential for good health. In addition to promoting physical fatigue, exercise also reduces stress and this directly favors us in the conciliation of sleep.

Avoid exercising during the 3 hours prior to your bedtime, since exercise activates us and impairs relaxation. If you want to do some activity in the hours before going to sleep it is advisable to practicing low intensity yoga, breathing exercises and meditation.

Enjoy a hot shower or bath

A hot shower or bath between one and two hours before going to sleep can be a great ally. The hot water will relax you and reduce muscle tension as well as decrease metabolic functions such as heart rate and breathing.

The ideal water temperature is 40º- 43º C and the bath can be between 10-15 minutes, If you like essential oils you can add a few drops in the bathtub. I share the link to the water thermometer I use, in the shape of a lotus flower!

Watch what you eat and drink

Reduce your intake of stimulant beverages such as caffeine and theine during the day and avoid drinking them after 4 o'clock in the afternoon. Coffee is our best friend in the morning as it gives us vitality and energy but it is not the best drink in the afternoon if you have trouble sleeping. Replace it with a relaxing infusion or a rooibos which, besides being delicious, does not contain caffeine and is perfect for the afternoon and evening. Here you have the link to my favorite nighttime infusion.

At night light dinner and not too late because if you go to sleep while digesting, it will be more difficult to sleep.

Avoid sleeping pills

Taking sleeping pills is the quickest way but the least effective in the long run and you should only take them with a doctor's prescription. Sleeping pills will help you fall asleep but they do not help regulate your natural sleep process. Try to add to your routine the tips I indicate to regulate your melatonin production and relaxation in a natural way and little by little you will return to your sleep schedule in a natural way and bring your body back into balance.

Essential oils

Aromatherapy acts directly on the nervous system so the use of essential oils with relaxing properties can be your best natural ally for improving sleep. Lavender essential oil is my favorite essential oil for sleep but there are also others highly recommended such as lemon verbena, valerian, bitter orange or Roman chamomile.

You can apply 2-3 drops directly on the pillow, on a cotton ball or use a diffuser/humidifier. I usually put it in the room for a while before going to sleep, I share the link to the diffuser I use and to my favorite essential oil.

Avoid tossing and turning

If once you are in bed ready to go to sleep you start tossing and turning and can't fall asleep, I advise you to practice conscious breathing to relax. If you still can't get to sleep it is better for you to get up and move to another living space. You can read, prepare a herbal tea, meditate or simply continue with the conscious breathing exercise. Once you feel sleepy go back to bed and you will surely find it easier to fall asleep this time. Above all, do not use the phone or any blue screen during this process!

Create your "Dream Ritual

The time and quality of our sleep is very important to be in full performance in our day to day life and for the regeneration of our tissues. Remember that if you don't sleep well and long enough you are accelerating your aging process so take this project seriously and create your dream ritual. Design a ritual of a few minutes every night before going to sleep: prepare your bedroom and prepare yourself by becoming aware of the importance of this task for your present and your future. Ventilate the room, turn on the diffuser, prepare your relaxing infusion, put on your pajamas, apply your facial routine at night and perform a self-massage around your eyes, do a few minutes of conscious breathing and when the time comes, you will be ready to relax. Go to bed with awareness and intention, and the most important part of the ritual is that you enjoy it and take that time to relax before going to sleep.

I hope that these tips for better sleep are useful to you Sweet dreams!

Did you like this article? You can leave your comments and questions here - we'll be in touch!