Each day more, our pace of life makes us neglect our rest and this affects our health and quality of life.
This week we have collaborated with the Spanish General Council of Nursing, that participates in the morning space of the Telemadrid tv channel “Your nurse answers” in which we have talked about sleep disorders and how important it is to have a good rest.
These are some tips that we give you to promote a good rest and avoid sleep disorders:
1. TAKE CARE OF YOUR DIET.
It is essential that we follow a balanced diet and avoid copious dinners.
2. DO PHYSICAL EXERCISE.
Practicing sport on a regular basis is beneficial for our physical and mental health and helps us to sleep better. Avoid doing it close to bedtime, as it can cause sleep disturbances.
3. FOLLOW A SLEEP RITUAL.
It is important to have a routine before bed that we relate to the moments before bedtime.
4. AVOID STIMULANTS.
Drinking coffee, tea or energy drinks from mid-afternoon will make it difficult for us to fall asleep.
5. AVOID THE CONSUMPTION OF ALCOHOL.
Alcohol interferes with the activity of our brain and alters sleep.
6. PUT ASIDE THE TECHNOLOGICAL DEVICES.
Avoid watching television or using your mobile or tablet before bed, as its blue light confuses the brain, which thinks it is still daytime. This suppresses the release of melatonin, the sleep hormone.
7. ALWAYS GO TO SLEEP AND GET UP AT THE SAME TIME.
Establishing sleep schedules will help your internal clock and improve the quality of sleep.
8. DO NOT ABUSE THE NAP.
If they are longer than 20 minutes, naps cease to be restorative and cause a feeling of tiredness and discomfort. In addition, they reduce the need for night rest.
9. SLEEP IN A QUIET ENVIRONMENT.
Having an environment with weak light and not noisy will favor your rest.
10. PROMOTE RELAXATION BEFORE SLEEP.
Try not to take worries or pending tasks to bed and to do breathing exercises or meditation before going to rest, which will help you to be more relaxed.
If you do not sleep well or suffer from insomnia, visit your family doctor.