The 10 best tricks to sleep better (endorsed by Psychology)
Sleeping well is one of the keys to enjoy good mental and physical health . When we talk about good sleep, we not only refer to rest the number of sufficient hours, but to have a good quality sleep.
That is why it is necessary to carry out good practices that allow you to sleep better.
Tips to sleep better
There is nothing worse than spending the night awake and suffering the consequences the next day, because lack of sleep hurts our well-being and affects our performance.
Therefore, in the following lines we have decided to make a compilation with some tricks and tips that will help you sleep better and enjoy a quality sleep.
1. Method 4-7-8
Surely many times you've heard some sleeping techniques like that of counting sheep; however, it seems that they are ineffective. Currently, we speak of a very powerful technique that is called "method 4-7-8", which was popularized by Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine at the University of Arizona. According to its creator, this technique helps people to fall asleep in just 60 seconds, it calms and relaxes the nervous system, which reduces stress and tension in the body .
- If you want to know more about this technique, you can read our article: "The method 4-7-8 to fall asleep in less than a minute"
2. Yoga practice
This method 4-7-8 has its origin in yoga, specifically in breathing (Pranayama) . We have already mentioned the benefits of yoga some articles, for example, the "The 6 psychological benefits of yoga". Among the advantages of practicing this millennial method is to sleep better.
This happens because yoga helps to release serotonin, a neurotransmitter that is related to happiness and that, in addition, is a precursor of melatonin, the hormone that regulates sleep cycles. According to an investigation of the University of Duke, the yoga allows to control the stress and the corporal temperature, what favors the dream.
3. Have a routine
Our daily habits influence our body clock and, therefore, in our sleep . A good alternative to correct this is to have a ritual to sleep. For example, take a warm bath every day at the same time before going to bed, practice relaxation techniques or drink a relaxing infusion before going to bed.
4. Practice physical exercise
If having a sedentary life negatively affects the time of falling asleep, having an active life and practicing physical exercise has an opposite effect. Sports practice helps to release neurotransmitters such as endorphins, which are associated with pleasure , but also serotonin, which as I mentioned in the previous lines favors the synthesis of melatonin, which regulates the wakefulness sleep cycle.
5. Do not pass with the nap
The nap, if it is not very long, can help you to perform more in your work and to be more concentrated during the afternoon . But abusing this Spanish tradition can make you sleepy at night. For the nap to be beneficial, it should be short, approximately 20 or 30 minutes. Also, if you have sleep problems, better avoid naps because they can make you feel more rested at night.
6. If you can not get to sleep, get up
There is nothing worse than being in bed sleeping and watching the hours go by . Therefore, if you can not sleep, you better get up and do something. Maybe read for half an hour, do a brief meditation or drink a glass of warm milk. Staying in bed will only increase your anxiety. Of course, if you get up, avoid high lighting.
7. Lie down and get up early
Having a routine is undoubtedly positive to be able to fall asleep without problems, but going to bed and getting up early is necessary if we do not want to have trouble sleeping . This helps the body to orient itself and favors the sleep and wake cycle, which improves the quality of life of the person and avoids staying awake late at night.
8. Avoid alcohol
Alcohol is a very consumed substance nowadays, and although it may seem a good alternative to sleep, it is not . Perhaps it can favor rapid sleep due to its neurodepressant effect; however, it alters the later sleep phases and may cause you to wake up throughout the night. This can prevent you from achieving the necessary sleep and can affect the amount and quality of sleep.
9. Do not take stimulants after mid afternoon
If alcohol does not favor a good quality of sleep, take stimulants like coffee either (obviously). Drinking coffee is very common in our society, but contains caffeine that stimulates the brain and negatively affects sleep . Drinking a coffee in the morning may even be good for performing better in day-to-day tasks, but after mid-afternoon it may affect the quantity and quality of sleep. If you are a lover of this drunk, you can choose to take it decaffeinated.
10. Take care of the environment
The environment can influence our behavior, also at the time of falling asleep. The environmental conditions are key because they may or may not favor sleep. Carrying out strategies such as low light, low noise and a comfortable temperature can help you sleep better , just as it is highly recommended to have the TV off and sleep with a comfortable pillow.