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5 – The room should be as quiet as possible. Turn off all electrical appliances.
6 – Do not eat or drink alcohol before going to bed. When undigested food is in the stomach, it is difficult to sleep. The body is designed to digest food on the move, not lying down.
7 – Go to bed at approximately 10:00 pm and wake up at 6:00 am. According to research, this schedule allows the body to rest more deeply, rejuvenate, and have more energy during the day.
8 – Do not take medications or vitamins/herbs that are supposed to help you sleep (unless prescribed by your doctor). These artificial sleeping pills do nothing but numb your senses. And when you wake up, you are more asleep than awake.
9 – Make sure there is fresh air in the room. Indoor air is among the most toxic, even air conditioning (mainly in hotels). When you sleep, you can only breathe the air in a closed room. If possible, open a window; it will help the body repair itself, because it can access cleaner and oxygenated air.
10 – During the day, do 30 to 60 minutes of gentle exercise. Walking is the best healthy exercise and prepares the body for restful sleep.
Deep sleep is an essential part of wellness. Good rest helps improve your productivity, concentration, and energy during the day. However, many people have trouble sleeping due to external noises or worries in their daily lives. Fortunately, there are some things you can do to get more restful sleep.
Try to reduce external noises as much as possible before going to bed at night. Turn off electronic devices, such as televisions or smartphones, at least half an hour before bedtime, as they emit blue light harmful to our natural sleep cycle. Avoid consuming stimulants after noon. Caffeine, for example, is already linked to insomnia.
