Insomnia is a nuisance that affects millions of people worldwide and can cause problems for the rest of their lives. However, many times, the issue surrounding a poorly slept night concerns the poor maintenance of night habits. That's because how we spend the last hours of our day and what we do before going to bed can be decisive. Therefore, there are some medical recommendations regarding “sleep hygiene”, which is a set of habits for better sleep.
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Habits for better sleep
- Turn off the lights early
The lights on work as a kind of alert to our body, which will be more awake while they are on. However, the sooner we turn off the lights, the faster our brain will understand that it's bedtime. That way, when we go to bed, our body will already be prepared.
- Sleep on the correct mattress
The place where we will sleep is fundamental for the quality of sleep. So, make sure your mattress is in full condition to receive you for a good night's sleep. To do this, avoid old mattresses and, whenever possible, rotate them to ensure they are not sinking over time.
- No sugar at night
Sugars provide us with waking hours, as blood glucose increases our disposition and energy. Also, candies made from chocolate are rich in caffeine that comes from cocoa. Therefore, eating sweets at night can be extremely harmful to our sleep. Thus, opt for lighter meals and lights before bed.
- Turn off your cell phone
It has already been proven by numerous studies in the field of neurosciences that cell phone lights, computers and screens in general impact the level of melatonin. Therefore, keeping your eyes fixed on your cell phone at bedtime can bring serious complications to sleep.
- Improve ventilation in your room
When the room is without air circulation, there is a high possibility of developing nasal congestion. That is, don't let your room have the windows closed all day and allow the air to circulate for a while. However, if this room does not have windows, you can buy a peace lily, a plant that naturally purifies the air.
In addition, you invest in other habits, such as avoiding alcoholic beverages at night, using the right pillow and blocking out noises. Thus, you will be able to improve the quality of your sleep, but if none of this works, know that it is time to seek treatment.
