January 22

4 tips to improve your sleep routines

Here are some basic tips that can be very useful to improve your sleep routines and help you improve your long-term health.

We usually think about improving children’s sleep routines, but neglect those of adults. When we grow up our rest is still very important and we should not neglect it.

Lack of rest or poor quality rest has dire consequences that are detrimental to the health of both our body and mind. One of the most visible consequences is the variation of our mood, generating irritability or anxiety and even depression if our bad rest is prolonged over time.

To improve your sleep routines, there are a number of basic tips that can be very useful and will help you improve your health in the long run.

Sunbathe 30 minutes a day

The sun is basic for human beings; when we are exposed to it, our levels of serotonin and melatonin increase, two hormones that are essential for regulating various bodily functions such as sleep, appetite and mood. Moreover, melatonin is the hormone responsible for regulating our circadian rhythms and controlling our sleep patterns.

Light and early dinner

What we eat before going to sleep and when we eat it is also essential to improve our sleep routines.

It is advisable to have dinner about 3 hours before going to bed to prevent our digestive system from working when we are in bed. It is also advisable to avoid high-calorie foods and opt for healthy fats present in fruits, fish and various plant-based foods, and stay away from high-calorie foods.

Set yourself a routine and stick to it.

This strategy that we usually employ with children is also useful with adults to improve sleep routines. Performing a series of activities can signal to our mind and body that sleep is approaching.

You can take a shower, have a cup of tea, read a book or do any activity that relaxes you. It all depends on what you want to establish as your pre-sleep routine.

Set a cut-off time

The key point to improve your sleep routines is to always set the same time to go to bed and the same time to get up (and try not to change it too much on weekends). For example, if you know you have to get up at 7:00 a.m., it would be best if you set your bedtime cutoff time at 11 p. m. in order to be able to rest for the statutory 8 hours.

In Dupen we want to take care of your rest from all perspectives, so we hope that our tips for a good rest have been useful and help you to improve your sleep routines.

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