Having a restful sleep is the best way to cope well with these days of uncertainty and fear. You will be more productive in the morning, you will have a more positive attitude, the day will pass faster, you will want to do sports and at the end of the day, you will rest better. This thing about learning to rest is the whiting that bites its tail.
We leave you 10 tips to have good sleep hygiene in this quarantine. Take note!
The hygiene of sleep is a set of practices that we apply in our day to day to sleep well. The quality of your sleep hours will influence your daytime performance, well-being, attitude, and health.
Blessed nap, we cannot say otherwise. The nap is very much ours, we love it and it has a lot of benefits for our health, but it should not exceed 20-30 minutes. That time is the right time to stimulate us again and alleviate fatigue so far. Sleeping longer can lead to the opposite effect you want; more tiredness, apathy, discomfort … and also worse night rest.
2- SPORTS IN THE AFTERNOONS
These days of quarantine it is absolutely necessary to exercise daily to stay healthy, active, and rest better. We recommend exercising your body in the middle of the afternoon when you have finished your daily tasks and can disconnect 100%. Opt for an aerobic exercise that helps release the accumulated tension and release endorphins; substances that increase the welfare state.
Do strength exercises, but always balanced so as not to hurt or hypertrophy the muscle. End the session by stretching well all the muscles and take 20 minutes to meditate, control your breathing, and regulate your pulsations.
The copious dinners just before bedtime do not allow us to rest because all our efforts to digest these foods heavy. It is best to have a light dinner, forget about fats, spicy, and sugars. The time also influences, eat dinner soon (about 4 hours before going to sleep).
4- SHOWER BEFORE GOING TO BED
A hot shower, contrasting it with a cold finish, releases the muscles and the tension accumulated during the day and makes you fall asleep. The clean feeling will help you rest better.
5- GOODBYE ELECTRONIC DEVICES
We recommend that 1 hour before going to sleep disconnect from all electronic devices. Do not fall asleep looking at the mobile phone or watching TV, you must rest your eyes and not send such striking messages to the brain.
6- WHITE SOUNDS
They are flat and constant sounds, having a linear power and sonority are confused with the ambient sound, these sounds have the ability to isolate us from other noises and benefit our rest and relaxation. Its synchronized and stereotypical melody can alleviate anxiety and make us focus on our goal, in this case, rest. A sound that makes babies rest so well has to be holy.
Aromatherapy is a technique that uses plant compounds and essential oils to improve health and mood by inhalation or application of oils on the skin. These oils have relaxing effects, balancers …
The lavender, chamomile, jasmine
they are some of the most relaxing essential oils.
8- IF I DON’T FALL THE SLEEP?
Don’t roll over in bed for endless minutes that seem like hours, that will only make you more desperate. Get up and do something that makes you sleepy; have a hot infusion, read a book chapter …
9- SLEEP AND DAWN AT THE SAME TIME
Your body should get used to a regular schedule. Establish a range of hours to get up and go to bed and try not to get out of there. Preferably, you shouldn’t go past 00:00 to go to sleep. Get up around 7:00 or 8:00.
10- PUT ON THE ALARM CLOCK 20 MINUTES BEFORE
Set the alarm clock the night before 20 minutes before your normal time. In this time that you have earned, stretch all your muscles well, take 5 minutes to meditate and control your breathing, follow a calm grooming routine, have a nutritious breakfast, plan your day, read …
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