Sa Mga Babae, Follow These 6 Simple Steps to Get Better Sleep Lalo Pagnagkaka-edad Na
ADJUST THE BIOLOGICAL CLOCK
Going to bed and getting up at the same time is the number one rule for a trouble-free sleep. A good habit that, in the frenzy of everyday life, we are losing a bit, but that is fundamental for our biological clock.
As for the ‘afternoon nap’ instead, ideal to break the labors of the day, experts recommend a maximum duration of half an hour.
A nap of longer duration would, in fact, lead to a deep sleep phase that could have a negative effect on our regular sleep and wakefulness.
YOGA OR PILATES FOR SLEEP QUALITY
Physical activity: performing a regular and adequate physical activity is a panacea for the quality of rest and for our psychophysical well being.
But beware: in the hours before sleep you have to avoid the most intense activities (which stimulate the production of adrenaline), to prefer those sweet and relaxing, such as yoga or pilates.
Meditation can also be a very effective remedy for treating insomnia and sleep disorders: meditating helps to relax the mind by calming the flow of thoughts that often causes our anxieties and worries.
LIGHT DINNER FOR A GOOD SLEEP
Dine light: it is essential to consume light dinners and healthy and healthy foods.
Plentiful meals, heavy and very fatty foods, or excessively spicy make digestion more difficult and longer and are the enemies of good rest and mood, causing sudden awakening and restless sleep.
Ultimately, it is clear that sleep and nutrition are closely linked to each other and, a healthy and balanced diet, encouraging the right intake of useful substances to our body, is also essential to improve the quality of our rest.
HERBS AND FLOWERS AGAINST EXCITERS
Avoid exciters: coffee, tea, alcohol, energizing drinks and even tobacco should be avoided six to four hours before the time you withdraw.
Alcoholic beverages, even if they are drowsy, disturb the rest favoring nocturnal awakenings.
Mother Nature provides us with a whole series of herbs and flowers which, prepared and blended by the millenary wisdom of man, represent powerful allies for a good rest.
Chamomile, Valeriana, Hawthorn flowers and Melissa are some of the most effective teas to promote the onset of sleep.
NO TV CHOOSE A GOOD BOOK
No technology: it is advisable not to keep TV on, videogames, phone or tablet in the bedroom, nor PC.
The bedroom should be the place of our rest and relaxation, not our office or an extension of our living room.
It is therefore essential to recreate an environment that is as peaceful and relaxing as possible.
To promote sleep and relaxation, it may be useful to repeat a goodnight ritual with something we like to do.
For example, reading a good book, writing a diary page or practicing self-massage with essential oils or a fragrant cream.
CHOOSE THE RIGHT ENVIRONMENT
Choose the environment in which you sleep: double glazing, insulating materials on the walls, blinds and curtains are just some of the tools at your disposal to create an environment as protected as possible from the two worst enemies of the quality of sleep: the brightness and the ‘noise pollution, which today disturb the rest especially those who live in the city.
It is also very important to ventilate the bedroom regularly, at least once a day: an excellent way to fight mites, a source of allergies, and to eliminate traces of moisture accumulated in the bed and between the sheets.