A complete guide with easy and useful tips to sleep more easily (and better)

Are you the type that dreams of waking up rested and prepared for another day of activities, but unfortunately you can&#39;t beat insomnia? Creating a <a href="https://www.revistalofficiel.com.br/wellness/a-ma-qualidade-do-sono-esta-detonando-sua-pele-e-cabelo">rest and sleep</a> routine can be a really difficult activity for many people. With increasingly troubled days, when the demands become eternal, finding that moment of peace to relax and allow yourself to disconnect can seem almost impossible - but still, it is necessary. If you experience this type of situation, it may be time to adopt some new methods that have proven to help many who share your difficulties. Check out!

Escape the blue screen

Smartphones and computers help to make our day-to-day life easier, but they are very difficult for bedtime. Dozens of studies suggest that staying on the device late stimulates the brain and keeps it awake longer, because the blue light emitted by smartphones has a negative effect on your sleep patterns. That is, a first step that can bring great benefits to your sleep is to disconnect from the technology at that time.

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Prepare your clothes for the next day

If you are the type of person who is already stressed out in the morning for not finding the ideal clothes for work, choosing them the day before can help you relieve stress and make you more comfortable even before you sleep. This little trick will save you time, allow you to sleep and help you get out of the house completely stress free.

Take a hot shower

It&#39;s simple: hot water increases body temperature, which causes a feeling of tiredness and drowsiness. In addition, it can decrease heart rate, breathing and digestion.

One study reveals that 40-minute baths at 105 degrees are an effective solution for sleeping and, according to experts, even a 20-minute bath about 2 hours before bedtime can help. So why not?

Eating high-fat foods before dinner, because when your digestive system works overtime, it can prevent you from sleeping properly. In addition, experts say it is a bad idea to drink plenty of fluids before bed, as you are more likely to wake up in the middle of the night to use the bathroom, dividing your sleep cycle.

Caffeine, acidic and spicy foods should also be avoided. Caffeine can keep you awake for up to 10 hours, while acidic and spicy foods can cause heartburn, which can cause serious discomfort during sleep.

On the other hand, there are several foods that can help you in this mission, assisting the sleep and relaxation process, they are:

<ul>
	<li>
	Nuts: An excellent source of tryptophan, an amino acid that helps in reducing stress and improving sleep.
	</li>
	<li>
	Cherries: Source of melatonin, which can help you fall asleep.
	</li>
	<li>
	Lettuce: Lettuce has calming properties.
	</li>
	<li>
	Banana: Nutritionists say that regular consumption of bananas, rich in potassium and magnesium, is good for muscle cramps and restless legs symptoms that affect sleep.
	</li>
	<li>
	Tuna: tuna is rich in vitamin B6, necessary for the production of serotonin and melatonin.
	</li>
</ul>

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Turn off the lights

The weak light promotes a deeper sleep. When the body starts to receive less light, it starts producing melatonin, so ideally, about an hour before bed, you turn off the brightest lights, leaving only weaker lights - as in a lamp - in order to signal to the brain that it&#39;s time to relax.

Have a comfortable bed and pillows

One of the most effective sleeping solutions! Especially if we consider that, if we are resting the recommended amount of hours, we spend a third of our lives sleeping. That is, investing in a comfortable bed and pillows is essential!

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Sleep with your pets!

Studies reveal that there is a relationship between sleeping with your pet and having a peaceful night. Compared to humans, they seem to increase the feeling of comfort and security - and if you have pets, you certainly know the powers of stress relief when caressing. them!

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Find the ideal temperature for the environment

Experts say that when trying to fall asleep, a room that is too cold or too hot can have a negative effect. Finding the right temperature is an effective solution for sleeping, as the body temperature drops to trigger sleep. If the room is too hot or too cold, the body is struggling to regulate its temperature, reducing the quality of REM sleep.

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Listen to quiet music

The right kind of music can be really useful for those who need to be creative with their sleeping solutions, as music therapy has been used to treat sleep disorders. A study at Aarhus University in Denmark found that slow, relaxing music improves sleep quality.

Use a heavy blanket

If you have trouble sleeping because of anxiety, find yourself a heavy blanket! Although they have long been popular for helping individuals on the autism spectrum and those with sensory problems, many have now realized their broad benefit as sleeping solutions for everyone, leading to a recent increase in popularity.

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Have a nighttime skin care routine

We all know that skin care is essential to maintaining the best look and feel of your largest organ, and an added bonus can be your promise as a sleep solution. Find some soothing products (try things with an infusion of CBD or lavender) and use them every night before going to bed. The repeated action will help signal to your body that it is time to rest.

Do you suffer from insomnia? See these surefire tips to add to the routine

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