10 Tips To Sleep Well And Wake Up Fresh

Are you unable to fall asleep? Do you need advice to sleep well and you can’t find them? This aspect is crucial to maintain good lifestyle habits. Therefore, it is advisable to consult a specialist if it occurs frequently.

Sleeping well is one of the things that will ensure you not only have a good rest, but also stay active throughout the day. Follow these tips, you will wake up refreshed and end up performing much better during the day.

Tips to sleep well naturally

If you want to know how to intervene in the conciliation of sleep in a natural way, discover the following tricks. You can use them when you need it most, take note.

1. Get enough sleep

Each body is able to regulate the time it spends to sleep. However, the truth is that the average rest figure for an adult is 7 to 8 hours.

If you notice that you sleep less and less, it is because the sleep deficit is accumulating. All this causes a reduction in efficiency at the labor level; since you are sleepy all day.

2. Give up coffee to get a good night’s sleep

When you don’t sleep well, sometimes you feel the need to turn to coffee to stay cooler. But you have to control yourself and be careful with this. Drinking an extra cup of coffee will not be the solution.

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You must bear in mind that caffeine prevents the absorption of adenosine. This means that it will not allow you to calm down. In fact, experts suggest that  in excess it creates sleep problems or accentuates them even more.

3. Breathe fresh air

Going for a walk before bed can help you fall asleep. This is demonstrated by the following study carried out in 2018 by several Japanese researchers, where it was found that exercise was capable of improving the quality of sleep.

All you have to do is walk for half an hour for you to already notice the results.

4. Drink a hot drink

The best thing after a walk is to have a hot drink, something that also applies just before going to sleep.

One of the recommendations to keep in mind is to opt for an herbal tea with milk or honey.

4. Sleep with a pillow, one of the best tips for a good night’s sleep

Although you may not believe it, sleeping with a pillow will have a positive impact on rest.

• If you sleep on your back, put a pillow under your knees and waist.
• If you sleep on one side, it is best to put it between your legs.
• If you prefer to sleep on your stomach, put the pillow on your lower abdomen. In this way, you will be able to adopt the correct position and reduce the load on the spine.

5. Sleeping with the pet?

Sleeping with the pet may seem at first a bit comforting, but the truth is that for some time it has been said that people who share their bedroom with the pet sleep worse.

However, a recent study published in 2017 by researchers at the Mayo Clinic disproved this hypothesis:

6. Put a garlic under the pillow

Although it may seem like something that has little to do with falling asleep, the truth is that an old folk remedy is to place garlic under the pillow. It is something that has been done since ancient times.

The reason? It is said that the sulfur that garlic emanates is responsible for calming and improving the quality of sleep. However, there is no scientific evidence to support this claim.

7. Turn off mobile devices

Mobile devices will not allow you to sleep or, at least, fall asleep properly. In fact, the light from these devices may be more dangerous than you think ; according to a study carried out in 2015 by researchers from the National Institute of Health.

Sleep is controlled through melatonin, a hormone that is produced when there is no light. If you look at these devices, you will slow down the functioning of this hormone and you will not be able to rest normally.

In addition, they should not be near the room, since the brain must perceive that you are in the area where you sleep. Therefore, this is not the time for distractions.

8. Have lavender near you, another tip for a good night’s sleep

Research conducted in 2015 by the Scientific Journal of Nursing showed that lavender has calming properties. So there is nothing better than putting some small branches next to the bed, or using some candles with oils from this plant. With them, you will be able to fight insomnia.

9. Check the bedroom temperature

The temperature that will be in the bedroom will be essential in order to achieve or not fall asleep, so this is an aspect that should be reviewed. Think that it should oscillate between 16 and 20 º C.

The sweltering heat will cause you to have a restless sleep and therefore wake you up in the middle of the night.

10. Take the recommended daily amount of magnesium

The body needs to have the daily amount of magnesium necessary to get a good night’s sleep. This was demonstrated by the following study published by the International Journal of Sports Nutrition and Exercise Metabolism .

Therefore, do not forget to include foods with magnesium in the diet or take nutritional supplements (with the prior consultation of a professional) before sleeping.

Are these tips enough to get a good night’s sleep?

By following these tips to sleep well, the truth is that you will have allies to combat sleep if it happens from time to time. However, remember to be consistent in your application.

They are also not treatments for other more serious problems. Difficulty sleeping can be aggravated if it is not treated in time and persists. That is why it is best to consult a professional. He will make an accurate diagnosis for each case.