Sleeping the required hours and the quality of these 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 becomes complicated, so they have to resort to 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 the fact is, throughout their lives people will spend a third of it sleeping, so they should 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 of those who cannot enjoy a good night's sleep suffer from insomnia. On the other hand, it is also quite normal for the rest time to be affected even by environmental factors such as temperature changes, irregular schedules, and the comfort level of the bed; therefore, 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 for better sleep work for anyone who wants to implement them, whether simply to relax or, indeed, to improve the sleep cycle. It is worth noting that, likewise, it is something that should be carefully evaluated.
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 to first consult a specialist for a more accurate diagnosis.
Similarly, it is worth noting that some experts confirm that the main environmental cause responsible for insomnia is an irregular sleep schedule, as it disrupts its cycle, just like sleeping too much during the day.
On the other hand, it is also important to highlight other factors that cause difficulties when trying to sleep, such as watching too much television, smoking, consuming stimulating drinks at night, and even excessive noise in the room.
How to Start Sleeping Well?
Although some of the main external factors that can harm a good night's sleep have already been highlighted, we need to start talking about how to sleep better. Before implementing those tricks that will help you sleep better, it is essential to first create a routine or carry out certain activities well before going to bed.
For example, it is advisable to avoid caffeine, energy drinks, cigarettes, and alcohol before sleeping. Similarly, it is recommended to exercise regularly and set a specific time to go to bed, as well as to wake up.
Once the rest hours are set aside, it will be easy to start a sleep routine that is more appropriate and with the exact tools to improve the experience. Of course, just as a routine and a specific time are needed to rest, it is best to organize the day so that the rest of the work or personal activities can be completed without interrupting the rest time.
On the other hand, although it is uncommon, it is recommended not to take naps too often in the afternoons since, in this way, it will be a bit more difficult to meet the recommended eight hours of sleep.
Tips You Can Follow to Rest Better
It is necessary to remember that a bad night's sleep not only affects mood but can also lead to complications in the long run, not only physical but also mental. Regardless of age, special attention should be given to sleep, just as much as to a balanced diet or an exercise routine to look good. Moreover, the best part of these tips is that anyone can carry them out.
First things first, what a person should do before going to bed is to choose a comfortable cotton pajama. This would be the main tool to enter a full state of relaxation since the soft woven of cotton will allow the body to let go of any kind of tension and more easily enter the state of sleep. If you wish, you can find on the website of El Búho Nocturno a wide range of pure cotton pajamas both in long sleeve and short sleeve, made of woven and knit with which you can achieve a full sense of relaxation.
Also, one can choose to apply moisturizing creams, wash the face, and put on a soft eye mask to be completely immersed in oneself.
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 against the upper front teeth and, from there, several breathing cycles will begin.
Subsequently, you will begin to breathe deeply through the nose for four seconds, then hold it for seven seconds, and slowly exhale through the mouth for eight seconds. In this way, this cycle will help introduce the maximum amount of oxygen into the body, allowing the parasympathetic nervous system to relax while the heart rate slows down.
And it is that, at the moment of resting, breathing exercises are the ones that 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 one is used, many benefits are obtained such as the prevention of stress and fatigue, reduction of emotional tension, blood pressure, promotion of thought control, and generation of a strong sense of well-being.
For this very reason, deep breathing and meditation before sleeping are highly recommended.
Plus Activities to Consider for Easier Relaxation
Moreover, each passing day, people are subjected to activities or events that, unconsciously, cause the body to be much more tense by the end of the day, which will make sleep 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 do it, and the difference in their bedtime will be noticeable.
The moment to rest fully should be seen as an intimate moment of self-love, so any activity that benefits the body and helps it to be in a calmer state should be welcomed and embraced.
In this way, people could even relax by having a tea, getting a neck massage, and listening to a good playlist of ambient music, or playing a relaxing video game for a short period of time so as not to tire the eyes too much.