Recharging is important for self-care and our health. When we sleep, our body and brain can heal from the stress and routine activities of daily work. A good nighttime routine can help you go to bed better and feel better and healthier physically and mentally. Poor sleep routines are due to a multitude of causes, such as Stres. Stress makes it difficult to fall asleep and maintain restful sleep.Anxiety can interfere with your ability to sleep, causing you to wake up many times during the night.
Chronic illnesses: Some chronic illnesses, such as sleep apnea, can affect sleep. Use of agonist inhibitors: In some cases, some medications used as anti-anxiety medications can affect sleep. Unhealthy habits Unhealthy habits, such as smoking, excessive drinking, and eating unhealthy foods can make it difficult to sleep and maintain restful sleep, and lack of sleep can increase the risk of dying from chronic diseases such as obesity, diabetes, heart disease, and cancer. Remember that if you're experiencing chronic or habitual insomnia, it's important to consult a professional or doctor.
Set a schedule for going to bed and waking up
Below are some routines you can try before getting a good night's sleep. Reading, meditation, or a warm bath can help you feel as if you're about to sleep. Don't watch TV or use electronic devices before bed, as the blue light emitted by these devices will interfere with sleep. Go to bed and get up at the same time, even on holidays and holidays. This will help stabilize your circadian rhythm, which is your internal clock that controls your sleep-wake cycles. If you can't sleep for 30 minutes, get up and do something relaxing until you feel tired. You could read a book in soft light, do gentle breathing exercises, meditative exercises, etc. Or do some light manual labor like spinning or drawing.
Follow these guidelines and you'll be able to improve your sleep schedule and achieve better physical and mental health. At Xelix, we manufacture mattresses designed to meet your sleep and rest needs. Discover our online store and complete your best sleep routines with the latest technology and celebrate great nights, every morning. Restful nights, with today's fast-paced life, become a treasure. Poor sleep affects our mood and performance, as well as our overall health. It's important to incorporate habits that promote this rest.
Watch what you eat at night
Each of the routines below not only promotes sleep but also helps reduce stress and promotes overall well-being. Their inclusion in the daily ritual will benefit not only a good night's sleep but also contribute to a higher quality of life, helping Spaniards be healthy and full of energy when they have breakfast tomorrow. Essential oils are part of the increasingly popular alternative solutions for making the bedroom a place to relax and are integrated into daily life. Scents like lavender, cedarwood, and chamomile are used for their sedative benefits.
Ideally, making drops of these oils and placing them in a diffuser, or adding a drop to your wrists or neck (mixed with a carrier oil) helps us prepare for rest by relaxing both mind and body. In addition to these, CBD is increasingly becoming another natural solution. Like lavender, CBD oils can also promote a restful night's sleep through relaxation and deep sleep without unwanted side effects. It may not be a miracle, but it does mean that more people find that using CBD oils provides the support they need to reduce stress and sleep well naturally.
Prepare light and delicious recipes
It's empirically known that screens are one of the main obstacles. The blue light that enters you through the screens of devices, as happens with phones, tablets, and TVs, affects the production of melatonin, the sleep hormone. For this reason, one of the most proven benefits is to unplug from these screens at least an hour before bedtime and engage in calming activities such as reading a paperback or spending some time practicing light meditation.
The bedroom should be a sanctum sanctorum of rest, meaning, make sure it's a tidy, clean, and ventilated room. Furthermore, the temperature should be regulated to create a somewhat cool environment, between 18 and 20°C, as this is the temperature that allows for the deepest rest. Breathing exercises, body relaxation exercises, and exercises that reduce stress and relax the mind are essential for achieving restful sleep. The 4-7-8 breathing technique is a great one: inhale for 4 seconds, hold for 7 seconds, and slowly exhale for 8 seconds.
Conclusion
Repeating this technique a few times helps lower your heart rate and reach a state of tranquility, which in turn helps you fall asleep. Herbal infusions such as chamomile and valerian have long been known as relaxants and can be a perfect addition before bed. Chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain, promoting drowsiness and reducing insomnia. Valerian, on the other hand, serves as a mild natural sedative that can help improve the quality of your sleep. Drinking a cup of herbal tea 30 minutes before bedtime not only relaxes you, but also becomes a little ritual that lets your body know it's time to sleep.
It's about going out at more or less the same time, forgetting to go to bed at a specific time every night, at least not at the same time every day. Only sit up in bed when you're shivering from sleep, warns Dr. Wheelers of Hello Sleep: The Science and the Art of Overnight Congestion Inscription without Medications. This is how Javier Albares, a sleep medicine specialist at Teknon Medical Center and author of the book The Science of Good Sleep (Ed. Offering a close conversation with one of the Italian women near the hearth in the timeless interior of our Peninsula), argues: “Be careful when you sleep.
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