Improve sleep quality It is possible and it is something we can work on. Here we give you some useful tips to achieve it.
7 tips to improve sleep quality
Beyond the Cardiac rhtyms Depending on each person and their biology, there are some ways to improve the quality of sleep. And, therefore, we recommend that you follow these guidelines and, above all, that if you suffer from chronic insomnia, consult a specialist. Let’s go there:
1. Improve sleep quality: light dinner
A popular tip was to have a big breakfast and a small dinner. Without reaching such levels, it is true that a heavy dinner can make it very difficult to fall asleep. Therefore, we recommend that light scenesthe right and necessary amount that avoids fats or difficult to digest elements.
For example, there are foods with high nutritional density that, however, are not heavy. Knowing them and having the right advice can help you in this regard.
2. Alcohol-free
Alcohol is also not a friend of a good rest, contrary to what one might think due to its sedative properties. Not surprisingly, the chances of getting dizzy or feeling sick are lower, and this won’t help you sleep either. In general, the less alcohol you drink, the better, but even less so at this time of day. Alcohol can cause organic imbalances, so you should know.
3. Avoid worries
It seems obvious, but it is important: the night is a time to gradually relax. It is not the best time, for example, to check your email for work issues. And, whenever possible, it is also not the ideal time to talk about serious problems. If there is something that can be postponed to the morning, it is preferable; avoid worries that can be delayed.
The ideal would be to focus your worries during the first hours of the day, until midday. Because? Because these are the busiest hours and when we are most focused. Later, and due to the arrangement of the levels of cortisol and melatonin, this attention tends to become unfocused and it is not advisable to alter it at the last minute.
4. Do relaxing activities
The body gets used to certain rhythms, also when it is preparing to rest. We have talked before about the need to avoid worries, but this can be complemented with other types of relaxing actions: reading, listening to relaxing music or simply distracting yourself can help you sleep better.
5. Set fixed sleep patterns
The ideal, if possible, is that you mark some fixed sleep patterns or schedules. It is true that some people, for work reasons, cannot do it. But, in any case, it would be good if you did the calculation of what hours you can sleep and when to go to bed. If you have to get into the habit of changing your schedule for work reasons, try to do it in advance.
And, above all, don’t despair if it takes you a little longer to fall asleep at first. That is normal and it is about “educating” your body. The good news you should know is that, most of the time, this process is relatively simple.
6. Avoid screens before bed
One of the main problems with sleeping is screens, and not only because we can distract ourselves from our goal of resting. The eyes have to be subjected to an activity that they do not have in the same way when faced with a paper book, for example. And it has already been proven that it contributes to insomnia. As a general rule, avoid using screens when you are in bed and two hours before bed.
7. Have something warm or hot
The body can also prepare for sleep. drinking something warm or hot that relaxes him. For example, a glass of hot milk or an infusion of lime or chamomile; In recent years, there are also combined infusions to rest. It seems that this improves blood circulation and better prepares the body.
This may not be possible in the summer. But, as a general principle, it is a recommended action and can help.
In summary…
Improving sleep quality can be achieved in several effective ways. At Eurofitness we can help you draw up a comprehensive training plan taking this variable into account. Contact us and get to know us!
