Maintaining a healthy sleeping pattern throughout life and for our well-being is important.
It shouldn’t be news to hear that getting enough sleep helps protect and renew your mental, physical, and emotional health. You will be more mentally alert (and this will reflect in your physical ability) to deal with daily challenges. Physical because it reduces bodily discomfort that can be generated, for example, by anxiety. Emotional because a night of bad sleep, or lack of it, changes the mood.
Adults’ sleep hours must be 7 to 9 hours each night. For what reasons? There are many!
Sleep helps the brain stay healthy, which is why children should get plenty of sleep to develop and grow. The menstrual cycle, pregnancy, and menopause change women’s hormones, increasing their risk of insomnia. Thus, paying attention to the rest period and any signs that affect this very rewarding process is extremely important.
For better sleep, here are some tips you can follow at any time:
1. Try going to bed as soon as you feel sleepy
That simple! To help with this process, you can do relaxing activities, such as reading, listening to a podcast, or using meditation apps (that help you calm down through breathing). If you like a nap, try not to do it after 3 pm.
2. Bye, bye caffeine, alcoholic beverages, and electronics
At least in the hours before bedtime because, despite the effects being varied on the female organism, there is agreement that the three leave people more alert. And don’t enjoy any of those pampering in your bed. The same about working!
3. Dark and silent room
And include fresh. If glare is impossible to avoid, try a sleep mask. To drown out external sounds, you can listen to white noise sounds or, if it doesn’t get in the way, the soft tunes that are your favorites. A good playlist to listen to is Meditation and Relaxation, and we especially recommend to listen to sweet music with a white noise machine.
4. Practice physical exercises
They are recommended 5 or 6 hours before bedtime, as adrenaline peaks take a while to subside, which can compromise sleep. Not to mention that you get hungry afterward, so, generally, eat at least 3 hours before bedtime.
5. Consider bringing what’s comfy into your wardrobe.
Nowadays, feeling comfortable is essential, to the point that this desire is allied to other paths of well-being, such as chromotherapy – a therapy that uses colors to search for physical and emotional balance. And that goes for pajamas, bed sheets, and all our routines! The selection of coral, light turquoise, and beige shades creates an air of tranquility.
Sleep didn’t come?
Remember that the hours before bed need to be filled with relaxation. In addition to comfortable bedding and a healthy lifestyle, it is also important to choose bedding sheets made of natural materials such as bamboo, which are available in all sizes ranging from king to bamboo sheets queen size. With minimal stimuli. And here’s the suggestion: on days when sleep doesn’t come, choose to leave the room.