Sleeping the hours that are fulfilled and their quality are as important for humans as eating and breathing since sleep aims to rest and repair the body to prevent its deterioration and long-term related diseases. For many people, this task is complicated, so they have to opt for some tricks to sleep better.
Here, various studies have shown that the lack of good quality sleep has a highly negative impact on different aspects affecting health. For example, the control of metabolism, appetite, and energy expenditure of the same individuals.
And indeed, throughout life people will spend a third of it sleeping, so they must do it beneficially. So, if it is something natural for people, why are there so many problems falling asleep?
The truth is that these are relatively common, and there is a fairly high figure reflecting that most who cannot enjoy a good sleep session suffer from insomnia. On the other hand, it is also quite normal that rest time is affected even by environmental factors such as temperature changes, irregular schedules, and the comfort level of the bed; so they need to carry out a few rituals to sleep well.
Do Tricks to Sleep Better Work for Everyone?
To a greater or lesser extent, the basic tricks to sleep better work for anyone who wants to implement them, whether simply to relax or, indeed, improve the sleep session. It is worth noting that, likewise, it is something that should be evaluated carefully.
As mentioned earlier, problems falling asleep are very common, but they do not affect everyone equally because the level of vulnerability and sensitivity to these factors can vary and may affect some individuals more negatively, so it is advisable first-hand to see a specialist for a more precise diagnosis.
Likewise, it is worth noting that some experts confirm that the main environmental cause responsible for insomnia is the irregular sleep schedule, as it alters its cycle, as well as sleeping too much during the day.
On the other hand, other factors causing difficulties when sleeping should also be highlighted, such as watching too much television, smoking, drinking stimulants at night, and even excessive noise in the room.
How to Start Sleeping Well?
Although some of the main external factors that can harm good hours of sleep have already been highlighted, it is necessary to start talking about how to start sleeping better. Before carrying out those tricks that will make you sleep better, it is essential to create a routine first or carry out certain activities well before sleeping.
For example, it is advisable to avoid caffeine, energy drinks, cigarettes, and alcohol before sleeping. Likewise, it is recommended to do a certain amount of exercise regularly and designate a bedtime, as well as a wake-up time.
Once the rest hours are set aside, it will be easy to start a more appropriate sleep routine with the exact tools to improve the experience. Of course, just as a routine and an exact time to rest are needed, the most appropriate thing is to organize the day so that the rest of the work or personal activities can be fulfilled without interrupting rest time.
On the other hand, although it is uncommon, it is recommended not to take naps too often in the afternoons since this will make it a bit more complicated to meet the recommended eight hours of sleep.
Tricks You Can Follow to Rest Better
It is necessary to remember that a bad night of sleep not only affects mood but can also bring complications in the long run, more than physical, also mental. Regardless of age, sleep should be given special attention, just like a balanced diet or an exercise routine to look good, and the best thing about these tricks is that anyone can carry them out.
First things first, what a person should do before going to bed is to opt for a comfortable cotton pajama. This would be the main tool to enter a full state of relaxation since the soft cotton knit will allow the body to let go of any kind of tension and enter the sleep state more easily. If desired, you can find on the El Búho Nocturno website a wide range of pure cotton pajamas both long-sleeved and short-sleeved, woven and knit, with which you can achieve a full relaxation sensation.
You can also opt to apply moisturizing creams, wash your face, and put on a soft eye mask to be completely immersed in yourself.
Then, one of the main tricks is the four, seven, and eight method, which tends to be practiced mainly by anxious or stressed people, and the best part is that it can be done anywhere.
This method consists of relaxing by pressing the tip of the tongue on the upper front teeth and, from here, several breathing cycles will begin.
Subsequently, you start breathing deeply through the nose for four seconds, then hold it for seven seconds, and exhale slowly through the mouth for eight. In this way, this cycle will help introduce the greatest amount of oxygen into the body, allowing the parasympathetic nervous system to relax while the heart rate slows down.
And indeed, at rest time, breathing exercises provide the most help because they facilitate relaxation, loosen muscle tension, and clear the mind until reaching a state of full comfort both mentally and physically.
There are many breathing methods used as tricks before sleeping, but whichever it is, many benefits are obtained such as stress and fatigue prevention, reducing emotional tension, blood pressure, favoring thought control, and generating a strong sense of well-being.
For this reason, deep breathing and meditation before sleeping are highly recommended.
Plus Activities to Consider for Easier Relaxation
Moreover, every day people are subjected to activities or events that unconsciously make the body much tenser at the end of the day, so sleep will be more frustrated.
For this reason, one of the recommended activities to do daily is yoga stretches, whether simple or advanced. The best thing about yoga is that it is such a dynamic activity that even men in cotton pajamas can perform it, and the difference in their sleep time will be noticeable.
The moment of full rest should be seen as an intimate moment of self-love, so any activity that benefits the body and helps it be in a calmer state should be welcomed and developed.
In this way, people could even relax by drinking tea, getting a neck massage, and listening to a good playlist of ambient music, or playing a relaxing video game for a short period to avoid tiring the eyes too much.