5 essential strategies to sleep better.
Having a good sleep routine is essential to any individual’s quality of life. After all, it is in sleep that the body performs important remedial actions for physical and mental health. This means restoring energy, regulating metabolism, repairing cellular tissue, among other issues. However, not all people manage to maintain an effective sleep routine, sleeping only a few hours a night or failing to sleep soundly when it comes time to rest. In addition, there are still those who face serious disturbances and difficulty sleeping, such as those who suffer from insomnia.
How important is it to sleep well?
As we said earlier, it is during sleep that the body performs the main tonic functions of the organism. Therefore, having a good sleep routine is important for restoring energy and regulating metabolism, essential factors in maintaining a healthy body and mind. In this way, quality sleep guarantees:
- Physical Recovery: This includes muscle recovery, the production of healthy cells, repairing damaged tissue and strengthening the immune system.
- Improved Cognitive Function: Sleep plays an essential role in concentration, memory, learning, and information processing.
- Strengthen the immune system: During sleep, the body produces cytokines, which are proteins needed to fight infection and inflammation.
- Helps with emotional balance: Getting good sleep helps regulate emotions, promoting healthier emotional balance and improving psychological well-being.
What influences the quality of sleep?
There are countless factors that influence the quality of sleep, often preventing the routine of good sleep. Among these factors are emotional problems, responsible for causing stress, worry and fear. Feelings like these end up preventing the body from relaxing and sleeping soundly. There are also sleep disorders: insomnia, insufficient sleep syndrome and obstructive sleep apnea. They prevent the feeling that sleep is enough to recover our energy, no matter how many hours are spent. In many of these cases, medical assistance is required. Other issues that also affect sleep quality are eating habits, regular exercise, creating a sleep routine, among others. Together, all of the issues can impact a good or bad night’s sleep.
See also: Tricks to fall asleep in 10, 60 or 120 seconds
What are the benefits of quality sleep?
The benefits of quality sleep are many, including physical, emotional and cognitive issues. Among them we can highlight:
Greater energy and productivity
Sleeping well allows the body to recover and revitalize itself, resulting in a higher level of energy and energy throughout the day. This leads to greater productivity and efficiency in daily activities.
Maintain a healthy weight
Sleep deprivation is linked to hormonal imbalances that can affect appetite and weight management. Getting good sleep is associated with better hormonal balance, reducing cravings for high-calorie foods and helping you maintain a healthy weight.
Improved mood and emotional balance
Sleep deprivation is associated with mood swings, irritability and increased susceptibility to stress. On the other hand, quality sleep helps regulate emotions, reduces the risk of mood disorders such as depression, and promotes healthier emotional balance.
Improved cardiovascular health
During sleep, the body regulates blood pressure, reduces inflammation and balances blood sugar levels. Getting good sleep is associated with a lower risk of developing heart disease, high blood pressure and stroke.
5 strategies to improve sleep
Now that you know the importance and benefits of sleep, let’s separate 5 strategic tips to improve your sleep and increase the quality of your physical and mental well-being. Watch:
1. Have a well-defined routine
Establishing a routine for carrying out activities is the key to maintaining regulated sleep. Have times to wake up, eat, exercise, work and go to sleep. The ideal is to sleep 7 to 8 hours a night, but this can vary according to the case and the age group of each person.
2. Avoid using electronic devices before bedtime
As you approach bedtime — about 1 hour before — avoid using electronic devices such as cell phones, computers, televisions, and other screens. In addition to attracting attention and often wasting our time, the brightness emitted by the screen of these devices interferes with the production of the hormone melatonin, responsible for regulating our sleep.
3. Exercise regularly
Escape from a sedentary lifestyle is also very important to improve sleep quality. The practice of physical exercises releases hormones and increases the feeling of well-being. However, avoid strenuous exercise too close to bedtime, as the physical stimulation can make it difficult to relax as you fall asleep.
4. Avoid stimulants and heavy meals before bedtime
Try not to consume caffeine and nicotine a few hours before bedtime, as these substances can interfere with sleep. Also, avoid heavy, spicy meals before bed, as they can cause digestive upset and make it difficult to sleep.
5. Have an environment conducive to sleep
To have better quality sleep, you can also invest in an environment that helps bring about the relaxation and comfort needed to sleep well. Therefore, prioritize silence in the bedroom, leave the lights off, and use a fan or anything else that can help create a peaceful, sleep-friendly environment. You can also build relaxing habits before bed, such as reading a bit or practicing relaxation techniques. It is important to note that each person is unique and may have different needs and sensitivities regarding sleep. So remember to try different strategies and identify what works for you, adjusting as needed to get quality, restful sleep.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
