Many people have difficulty falling asleep, have insomnia and end up sleeping poorly. However, having sleepless nights is very harmful to our long-term health, many diseases can be developed because of it. Therefore, it is very important that you know some ways to how to improve your night.
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3 tips to improve your sleep at night
To sleep well, it is important for the person to adopt some habits that help regulate sleep and help to reach the deep relaxation sleep phase, which is often difficult to achieve. Check out some of these habits below.
Decrease your exposure to light at night
It is natural for the body to produce hormones, one of which is melatonin which is well known for being linked to sleep. This hormone only starts its production at the time of day when it starts to get dark. Therefore, reducing exposure to any type of light at night is beneficial.
One solution to this problem is to use low-intensity lights closer to bedtime, as well as avoiding using electronic devices, such as cell phones and computers (they contain blue light that puts our mind in alert). Thus, you will be doing sleep hygiene and ensuring a better night.
Set sleep and wake times
When we establish a bedtime routine, we plan a time range to be repeated, we ensure that our body understands that this is the time to relax. That way your sleep will come more naturally.
Don't eat too close to bedtime
Aside from the fact that it's not good for your body's digestion process, eating late at night can affect negatively affect the quality of sleep and the natural release of GH (growth) hormones and melatonin.
Try to identify your problems
In addition to the tips mentioned above, many times what disturbs our sleep and causes insomnia are the problems in our head. So seek to identify what's bothering you and making you distressed.
Good advice is to write down what you are feeling on paper, this often makes it possible for us to visualize the real problems. Also, try to talk to someone you trust or even a therapist, surely doing some of these things will help you.
