9 tips to sleep better (and naturally)
This post is also available in: Spanish
Sleeping is critical to your health. Without proper sleep your body is unable to repair itself and regulate different body functions such as: muscle growth, tissue repair, conserve energy and even improve your immune system.
Some studies have also linked lack of sleep with obesity. Yes, not enough sleep makes can make you eat more than you need thus pushing you to become obese. Moreover, inadequate sleep could contribute to developing diabetes type 2, heart disease, hypertension and different mood disorders.
So, are you suffering from insomnia? Do you have troubles staying awake during the day? Then try these tips to improve your sleep and to fall asleep faster without any medicines.
- Practice any kind of exercise: the more active you are during the day the better you will sleep at night. Even 30 minutes of some exercise are better than nothing at all, just make sure not to workout 4 hours before going to bed. We recommend yoga.
- Do not hesitate to take a nap during the day if you feel you need one: take a nap of maximum 25 minutes, to avoid disrupting your night sleep.
- Make sure your bedroom’s temperature is adequate: sleep in a room not too hot, not too cold. I recommend 19° maximum.
- Do not eat before sleeping: take your last meal maximum 2 hours before going to bed so that you can digest.
- Do not drink before sleeping: stop drinking 2 to 3 hours before bed time to avoid the need to use the toilets during the night.
- Ban screens: do not play with your phone or watch TV at least 1 hour before going to bed to increase your melatonin level at night. Melatonin is the hormone that induces sleep.
- Read a book: this is for me the best way to fall asleep quickly.
- Concentrate on your breathing: try to focus on your breathing and only this. Inhale deeply counting to 5 then exhale. Repeat until you fall asleep.
- Stop focusing on the fact that you cannot sleep: Be aware that if you focus on this you will become anxious. Instead, again, concentrate on your breathing, and relax without fighting any images that come to your head. Let them be and focus on your breathing.
Get enough sleep every night: try to sleep between 7 to 9 hours and to sleep the same amount of time every night (even the week-end). I need 8 hours of sleep a day.
If you are reading this, I am pretty sure you have experienced some sort of insomnia and thus, you are familiar with the symptoms of not having enough sleep such as feeling angry, sad, tired or depressed. If not, or you still need more reasons to sleep well take a look at this article by the Division of Sleep Medicine at Harvard Medical School.
Now you have all you need to fall in Morpheus’ arms, as we say in French. Bonne nuit!