Sleeping well is essential to keep your body and mind healthy, but many times some ‘sleep thieves’ come to snatch that much-needed rest. We tell you what it is that can be causing you to wake up in the middle of the night and not be able to fall asleep again.
An inappropriate environment
To achieve proper sleep hygiene it is essential to have an environment that favors rest and does not act as a disruptor. If your room is too hot or too cold, it might be interfering with your rest. The ideal temperature for sleeping is between 18º and 22º according to experts, if you are cold before going to bed and you warm the room a lot and warm-up, you will probably wake up in the middle of the night because you feel hot. Try to maintain adequate temperature and do not get too warm if you do not want to reveal yourself to the heat.
In addition to the temperature, take great care of your activity before going to bed because artificial light or blue light from mobile devices inhibits the secretion of melatonin (sleep hormone) by the body thus altering circadian rhythms and causing rest disorders. Try not to use your smartphone, tablet or computer at least two hours before going to sleep.
The evil that shakes our time, the happy stress. Stress is to blame for many health problems, including preventing a restful and adequate rest. It is very difficult to manage stress but you can try some tricks to be able to slow down late in the day and be able to fall asleep without problems. For example you can take the practice of practicing meditation before bedtime, it is not necessary that you be an expert or take a long time, with a few minutes you spend, with your eyes closed and in a comfortable posture, to observe your breathing and you will take your mind and your body calm and calm . The relevant infusions are also a great option to relax before bedtime, passionflower, valerian or Luisa herb are some of the plants that favor rest.
If you drink water before going to bed, it is likely that you feel like going to the bathroom and then having trouble getting back to sleep. To avoid this, the ideal is to stop drinking two hours before going to sleep, so you will not have to interrupt sleep due to an emergency.
If you go over with alcohol you will also get an alteration of the sleep cycle since, although it is true that it is sedative effect will cause you to fall into Morpheus arms quickly, you will wake up in the middle of the night and the rest of your Sleep will surely be hectic and nothing restorative. As with water, it is not necessary to forget about alcohol but you should take it in moderation and at least two hours before going to bed to give your body time to metaphorize alcohol.
Practicing physical exercise in the late afternoon will have an activating effect that will surely prevent you from falling asleep and have insomnia problems. It is preferable to exercise in the morning but if your schedule has marked you to do sports in the afternoon as the only possible option, try not to be a very intense training and do it a few hours before bedtime to be able to fall asleep optimally.
Eat before bed
If you want to sleep like a baby try to get to bed with the digestion done, that is, have dinner at least two hours before bedtime so you will avoid burning, abdominal discomfort, reflux or digestive problems that prevent you from having proper rest.
If you arrive relaxed at the end of the day, practice a few minutes of meditation or take a relaxing infusion, have dinner soon, charge your electronic devices for a good book, take care of the temperature of the room and avoid drinking at least two hours before bedtime , the most It is likely that you can sleep at a stretch, without sleeplessness and achieving a restful rest. Try putting these tips into practice.