Everyone, at some point in their lives, has had trouble sleeping. It becomes problematic when these issues become routine and seriously limit the hours we sleep. Here are some recommendations for habits and tricks that can help combat occasional insomnia.
Put your phone away.
Avoid the mobile phone or any electronic device for 30 minutes before going to sleep. This way, you will achieve easier and faster relaxation. And sleep easily.
The bed is for sleep only.
The bed should be exclusively for sleeping. If you haven’t fallen asleep in 20 minutes, get up, take a walk, do something relaxing… Cut the notion of wanting to chill on the bed talking or something. If you are not sleeping, keep the bed.
A healthy mind in a healthy body
A minimum of 30 minutes a day is ideal to reduce energy and fall asleep easier. It is good to exercise more frequently, as that will make you tired, and you will be thinking nothing other than wanting to take a nap.
No food or drinks
Do not eat or drink for at least two hours before going to sleep. Digestion can take a very long time and hinder your body as it tries to fall asleep.
Avoid spicy food.
When you have dinner, don’t let it be a heavy or spicy meal. Obviously, don’t go to bed hungry either, because that’s not the solution. It will keep you awake. Just take good meals that won’t distract you from sleeping.
Avoid alcohol
Some people think alcohol makes you drowsy and thus helps you sleep. For most people, however, this doesn’t work at all. It will actually disturb your sleep rhythm.
Write down what is bothering you.
If you are worried about something, write it down on a piece of paper before going to bed. The same goes for the things you have to do the next day. Literally write them out of your system.
Put work aside and have fun.
Leave work for another time, a couple of hours before going to sleep, and do something as a family, alone or as you prefer. In any case, change your chip.
Don’t look at the time.
If you wake up in the middle of the night, don’t look at the clock. Simply change your position and go back to sleep.