Sleeping well is one of the keys to good mental and physical health. When we talk about sleeping well, we not only refer to rest enough hours but also to have a good quality sleep.

That is why it is necessary to carry out good practices that allow you to sleep better.

Tips to sleep better

There is nothing worse than spending the night awake and suffering the consequences the next day because lack of sleep damages our well-being and affects our performance.

For this reason, in the following lines, we have decided to make a compilation with some tips and tricks that will help you sleep better and enjoy quality sleep.

1. Method 4-7-8

Surely many times you have heard some sleeping techniques like counting sheep; however, it seems that they are not very effective. Today there is talk of a very powerful technique called the “4-7-8 method,” which was popularized by Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine at the University of Arizona. According to its creator, this technique helps people fall asleep in just 60 seconds, as it calms and relaxes the nervous system, which reduces stress and tension in the body.

2. Yoga practice

This 4-7-8 method has its origin in yoga, specifically in breathing (Pranayama). This occurs since yoga helps to release serotonin, a neurotransmitter that is related to happiness and is also a precursor to melatonin, the hormone that regulates sleep cycles. According to research from Duke University, yoga allows you to control stress and body temperature, which promotes sleep.

3. Have a routine

Our daily habits influence our body clock and, therefore, our sleep. A good alternative to correct this is to have a sleeping ritual. For example, taking a hot bath every day at the same time before going to bed, practicing relaxation techniques, or drinking a relaxing tea before going to bed.

4. Practice physical exercise

If having a sedentary life affects negatively when it comes to falling asleep, having an active life and practicing physical exercise has the opposite effect. Sports practice helps to release neurotransmitters such as endorphins, which are associated with pleasure, but also serotonin, which, as I have mentioned in the previous lines, favors the synthesis of melatonin, which regulates the sleep-wake cycle.

5. Don't go overboard with your nap

The nap, if it is not very long, can help you to perform more at your work and be more focused during the afternoon. But abusing this very Spanish tradition can make you not sleepy at night. For the nap to be beneficial, it should be short, about 20 to 30 minutes. Also, if you have sleep problems, better avoid naps because they can make you feel more rested at night.

6. If you can't fall asleep, get up

There is nothing worse than being in bed sleeping and watching the hours go by. So if you can't sleep, you'd better get up and do something. Maybe read for half an hour, do a short meditation, or have a glass of warm milk. Staying in bed will only increase your anxiety. Of course, if you get up, avoid overhead lighting.

7. Go to bed and get up early

Having a routine is, without a doubt, positive to be able to fall asleep without problems, but going to bed and getting up early is necessary if we do not want to have problems sleeping. This helps the body orient itself and promotes the sleep-wake cycle, which improves the quality of life of the person and avoids staying awake late at night.

8. Avoid alcohol

Alcohol is a widely consumed substance today, and although it may seem like a good alternative to sleep, it is not. Perhaps it can promote fast sleep due to its neurodepressant effect; however, it disrupts later phases of sleep and can cause you to wake up throughout the night. This can prevent you from getting the necessary sleep and can affect the quantity and quality of sleep.

9. Don't take stimulants after mid-afternoon

If alcohol does not promote a good quality of sleep, take stimulants like coffee either (... obviously). Drinking coffee is very common in our society, but it contains caffeine that stimulates the brain and negatively affects sleep. Drinking coffee in the morning can even be good for performing better in day-to-day tasks, but after mid-afternoon, it can affect the quantity and quality of sleep. If you are a lover of this drunk, you can choose to take it decaffeinated.

10. Take care of the environment

The environment can influence our behavior, also when it comes to falling asleep. Environmental conditions are key because they may or may not promote sleep. Carrying out strategies such as low light, low noise, and a comfortable temperature can help you sleep better, just as it is highly recommended to have the TV turned off and sleep with a comfortable pillow.