You may have forgotten the feeling of waking up late and experiencing that sense of relaxation and energy that comes only after a restful sleep. But how can you sleep better? It may seem like an impossible challenge, but often, making small changes to your evening routine can lead to significant improvements.
According to a survey by the European Association for Panic Attack Disorders, seven out of ten people experience such disorders, while four out of ten have difficulty falling asleep.
Keep reading to find out some tips for sleeping better and feeling more relaxed throughout the day.
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How to immediately improve your sleep with 4 simple tricks
Pay Attention to What You Eat
What we eat is directly linked to how we sleep.
Before going to bed, avoid foods containing stimulating substances like caffeine, chocolate, and alcohol.
Opt for foods like pasta, legumes, or cereals and enjoy a warm cup of milk to promote relaxation.
Turn Off Electronic Devices
At least 1–2 hours before bedtime, turn off smartphones, tablets, TVs, and computers.
The blue light emitted by these devices deceives your brain because it has the same effect as the sun: it inhibits the production of melatonin, the sleep hormone, and keeps you awake.
Indulge in a good book or simply use that time to think about the beautiful things of the day; your sleep will be more relaxed.
No Gym After Dinner to Fall Asleep
Exercise during the day has beneficial effects on nighttime rest, but specific precautions must be taken.
For instance, it’s advisable to avoid exercising close to bedtime, as it raises body temperature and accelerates metabolism.
Finish your workout at least three hours before going to bed.
Leave Daytime Thoughts Out of Bed
You’ve probably noticed that what we experience during the day affects our nighttime hours.
Worries, stress, anxiety, and thoughts all converge when we let our guard down.
That’s why you can learn to control your thoughts with targeted relaxation techniques and by avoiding stressing too much during daylight hours.
Start by completing a task without being distracted by social networks or emails; you’ll feel more productive, efficient, and satisfied.
Before going to bed, focus only on your breathing and relax your muscles; you’ll soon learn to be embraced by the arms of Morpheus.
And you’ll think about everything else tomorrow. Just relax and peacefully fall asleep.
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