Heat and changes in habits increase sleep problems, which affect all people. Lack of sleep hampers concentration and is associated with an increase in traffic accidents, stress and irritability.
“The heat affects sleep because it causes an alteration in the regulation of body heat. People are more restless and move more in bed,” explain some specialists who have studied the problem for years.
1. Creates sleeping habit at a specific time
It is very important that you can create an avito about going to sleep. In this way, your brain will be programmed with a behavior that will automatically repeat every day.
You can also try to write down your thoughts for the day. Spend 15 minutes daily to write down your concerns. Then, at night, those thoughts will be out of your brain. This can make it easier to fall asleep.
2. Do not watch television or work with a computer one hour before bed
You should avoid using your computer, tablet or watching television before bed because they are stimulating activities for your brain and nervous system that prevent you from falling asleep.
3. You should not eat so late
To have a pleasant sleep you must improve your eating habits. You should not eat close to bedtime because an abundant and high-calorie meal can cause poor sleep quality. Try this advice for yourself, and avoid eating late at night to get a better, more consistent sleep. If you are hungry, you should try to drink a glass of water and lie down on an empty stomach.
However, you should not exaggerate the amount of water you drink because it will increase your urge to urinate during the night and this will cause you to wake up.
4. Practice some type of exercise regularly
Practicing exercise regularly brings many health benefits. One of those benefits is improving sleep and fighting insomnia. There are studies that have shown that people who perform some type of sports activity daily increase the amount of sleep and its quality.
Daily exercise is certainly a great way to invoke healthy sleep, but even moderate activity like walking 10,000 steps each day can make a big difference in the quality of sleep. However, do not overdo it because doing a very intense physical activity can also affect sleep.
5. Decrease consumption of coffee
This is bad news for all those people who have the caffeine addiction. Caffeine is the most consumed stimulant substance in our society. After drinking a cup of coffee, it takes 20 to 40 minutes to produce a stimulating effect, increasing the amount of adrenaline in the body and producing a feeling of excitement for two to four hours. It is for this reason that it affects the quality of sleep throughout the night.
6. Avoid excessive consumption of alcohol
Alcohol is another factor that affects the quality of sleep and can produce insomnia. Drinking a small glass of wine at dinner can often help you relax and help you sleep faster, however there are studies that show that alcohol disturbs sleep and can cause you to wake up early because it is a nervous system depressant.
If you like to party and drink heavily, keep in mind that it may be affecting your life in more negative ways than you think.
7. Avoid using anything that can wake you up at night
It is advisable to keep the mobile phones out of the bedroom, close the windows to avoid outside noise and lower the blinds to avoid excess light because this can interrupt sleep. It is not convenient to have pets in the bedroom because they can move and make sounds that make us lose sleep.
8. You should consume food to help you fall asleep
Bananas, eggs, or milk are tryptophan-rich foods that will help you fall asleep.
You should know what helps you sleep better and put that into practice.