Sleeping well is essential to be able to deal with all the demands of a day at work. After all, our body needs a rest that is full so that we have a period of wakefulness that is also healthy.
For this, you can resort to some practices that will prepare you to have a good night and wake up refreshed! That's the idea of the term “Sleep Hygiene”, which aims to take care of the last hours of a person's day to lead them to a moment of tranquility.
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take care of the temperature
One of the most important factors when performing sleep hygiene is to be aware of your body temperature. That's because our body needs to be minimally refrigerated at bedtime. Therefore, it is recommended to avoid excessive heat in the last hours of the day. That is, avoid the most intense physical activities and prefer lighter clothes. If you have features such as air conditioning or a fan, know that they are welcome.
turn off the screens
Taking your cell phone to bed can be extremely harmful, as the blue light from the screen discourages the natural production of melatonin, which is the sleep hormone. As a consequence, the person may have difficulty relaxing, headaches or even insomnia. In this way, it is recommended that you manage to turn off all screens at least in the last hour of your day, and that includes televisions and computers as well.
review the feed
Finally, don't forget to check what you eat in the last hour of the day so that your digestion doesn't disturb your sleep. In that case, prefer whole foods or fruits with a higher amount of fiber, which will contribute to the intestinal rhythm. On the other hand, more “heavy” foods, such as animal proteins, which take time to complete all digestion, need to be left aside. As a result, your body will be more comfortable to have a moment of sleep without interference.
