Sleep is one of the most important tools for optimal health as it boosts the immune system, keeps hormone levels balanced, helps maintain a healthier weight, improves mood and energy levels and prevents premature aging. It is a vital restorative mechanism that keeps us healthy. In fact, thanks to a study conducted in the journal Sleep Research, it has been proven that sleeping less than 5 hours a day increases your mortality rate by 65%.
Nevertheless, while many of us would like to aim for more than 6 hours of sleep, many people have sleep anxiety or suffer from sleep disorders such as insomnia, making it difficult to get the adequate sleep our body needs to perform optimally. That is why, we have shared natural ways to improve on the quality of your sleep!
- A few hours before bedtime, do some light exercise, but not too intense, as it will wake you up again. A walk or yoga class is ideal.
- Listen to your body and do not go to bed hungry or thirsty, because this can wake you up in the middle of the night or prevent you from sleeping well. Also remember that if you are going to have dinner, at least 2 hours should pass between eating and going to bed, and you should stop drinking liquids an hour before bedtime.
- Remember that your dinner should be light. If you can, eat foods rich in tryptophan as this can help you fall asleep more easily.
- Avoid coffee, tobacco and alcohol before bed. They change your nervous system and almost guarantee that you will wake up in the middle of the night.
- Establish a daily routine with set times to go to bed and wake up. Your body will get used to it.
- If you cannot fall asleep within 15 minutes after going to bed, do a short stretch or some breathing exercises on a mat. Then try to fall asleep again.
By following these healthy tips for better sleep, you will notice that you will rest better and feel more energetic and balanced throughout the day!