Sleep is perhaps one of the greatest pleasures in life. However, there are people who cannot do it fully. That is terrible, especially when ...
Sleep is perhaps one of the greatest pleasures in life. However, there are people who cannot do it fully. That is terrible, especially when after an eternal night without being able to sleep, they have to manage to continue with their day as if nothing had happened.
The truth is that much of that bad night's rest is due to the bad habits we have. Therefore, in order to sleep well and truly restful sleep, you should avoid doing the following things.
1 Take naps
Whether it's getting some sleep after lunch or in the morning after doing housework, taking short naps depletes your night's sleep.
It may happen that you fall asleep much later than usual or that you wake up several times during the night, thus waking up as if you had hardly slept at all.
2 Using electronic devices before going to sleep
Electronic devices emit blue light. What happens is that this type of light tells your brain that it is still daylight and thus the brain suppresses the production of melatonin, which makes you feel alert even if you know that it is time to sleep.
3 Sleep with the light
Nothing more uncomfortable than trying to sleep with the light in the room on. You will not sleep well because your body needs darkness to activate the secretion of melatonin, a hormone that is necessary for the proper functioning of the sleep-wake cycle.
If you have the need to go to the bathroom at night, it is even recommended not to turn on the lights so that when you return you can fall asleep quickly and thus have a good rest.
4 Give a lot of thought to a problem
When you have problems, the most natural thing is for the body to secrete cortisol, the stress hormone. This hormone not only arises in response to stress, but it is also crucial for metabolism, immune health, among other functions.
Cortisol levels drop at night, however, if you are turning a situation around and around, what will happen is that cortisol levels will skyrocket and you will not be able to sleep due to stress.
A sedentary lifestyle kills people slowly; one of those many situations is when you have a monotonous life and jobs.
It happens that by not exercising the body or the mind, you will not feel tired and your body will not receive signals that you need to rest.
6 Eat a lot before sleeping
And even more when you eat very heavy food. Eating high-calorie foods and stimulating drinks at night increases the synthesis of neurotransmitters and stimulating hormones in the central nervous system, making it difficult to fall asleep.
Smoking increases your heart rate, constricts your arteries, and increases your heart rate. All of this will make you feel nervous and have a hard time falling asleep.
8 Drink liquor
Drinking liquor before going to sleep, according to a study by the University of Missouri, will damage the sleep phases by shortening the first ones - that's why you sleep earlier - and altering the deeper ones and you will wake up more. The next day you will notice the fatigue.
Change habits not only to sleep well
It seems that the changes you must make are implicit in each of the points mentioned above, But it's not that simple. Yes, indeed you must change those bad habits and thus be able to have good sleep hygiene; however, you need the willpower to achieve it.
-In the case of naps, surely if you sleep well you will not need to sleep at noon.
-Serve time from the use of devices such as cell phones, computers, tablets, and televisions before going to sleep so that your body can secrete melatonin and you can rest as you should.
-Don't sleep with the light on, no matter how afraid it will give you the dark.
- Practice meditation and relaxation to free yourself from the problems that plague you and make you unable to fall asleep.
-Change your lifestyle. Do exercises in the morning, if you can go to work by bicycle, eat healthily, start taking a course that catches your attention. Change your pace and get out of your comfort zone to get a good night's sleep.
-Eat healthily, do not smoke, and do not drink liquor and this not only to sleep well but to be able to enjoy a good quality of life.
Of course, all these changes you can make, but the real change will come only if you want to improve your life and not just sleep well.
Why is it necessary to sleep well
Sleeping well is necessary not only for a good rest but for a good daily performance in all your activities, to have a good relationship with your family members and to enjoy good health.
My personal recommendation is that you live a more positive life, more full of good experiences that do not focus on always doing the same, but rather renew you. Try to dedicate only the time necessary to problems but do not allow them to take over your life.
Don't indulge in habits like eating more than you need, smoking, or drinking alcohol; These can give you a good time, but they can greatly affect your life by deteriorating your health.
Remember: every day is a beginning, a new opportunity to change for the better, but you will gain nothing if you cannot be capable of something as simple, natural, and necessary as sleeping well. You are in control of your life and the health of your body; start small and you will witness the radical change you will have.