Recommendations to improve sleep quality

To sleep well, some basic habits are necessary, such as practicing physical activity during the day and eating light foods to help with digestion. In addition, not resting well and during the ideal time can affect mental health, as depriving our body of sleep for long periods increases the likelihood that we will be in a bad mood or more irritable. So, check out some recommendations to improve the quality of your sleep below.

Read more: Avoid these foods and insomnia may stop being a problem for you.

Time to sleep well

According to experts, going to bed between 10 pm and 11 pm is the best time to enjoy sleep. There are several studies that show that falling asleep during this time is good for your heart and protects against heart disease, so resting at designated times is essential.

In addition, these times also cause the brain to start producing melatonin, which is exactly what we need to start resting. For this reason too, the interval from 22:00 to 23:00 is the most suitable.

That being said, there are still some tricks that should be considered when resting to win the insomnia battle, rather than first saying what is the best time to fall asleep.

Tips for better sleep

• Manage the hours of sleep;
• Dinner lighter and healthier foods at night;
• Avoid drinks with energy content at night;
• Perform daily physical exercises;
• Avoid using cell phones while sleeping;
• Drink teas that stimulate sleep.

For example: Chamomile tea

Chamomile tea is widely used in order to cause drowsiness and calmness, so it is indicated in stressful situations or insomnia. According to some scientific studies, this plant actually seems to be very effective in inducing sleep, as it has been shown to have a calming effect.

Although the exact science of this action is unknown, chamomile is believed to act on benzodiazepine receptors, thereby reducing the effects of the nervous system. Additionally, the steam released by chamomile tea when inhaled has also been shown to lower stress levels. See how to do it:

Ingredients

• Fresh chamomile flowers;
• 250ml of water.

Method of preparation

1. First, clean the flowers with water and dry them with a paper towel;
2. Then place the flowers in the already boiled water and let it infuse for approximately 10 minutes;
3. Finally, strain the flowers and let them cool a little, then they are ready to drink!