Tired of tossing and turning waiting for sleep to come to you? You don't know what position to wear because you've already tried all of them to get to sleep? Are you desperate to see how the hours go by and you still can't sleep no matter how much time goes by? Do you spend your nights counting sheep or visualizing pleasant places and sleeping becomes impossible to achieve?
Insomnia is the most common sleep disorder characterized by not being able to sleep or having a very light sleep.
Problems, stress, anxiety and depression are some of the most frequent causes of this problem, however, lifestyle, weather, environment and time changes are other factors that influence bedtime.
"The art of rest is a part of the art of working." - John Steinbeck
Most of us have experienced and survived insomnia. The important thing is to remedy it as early as possible so as not to damage our body.
11 super effective tricks that will help you sleep better tonight
Sleeping well and resting is essential for people's physical and mental activity, so we leave you a series of techniques to combat sleep difficulties.
If it is useful to think about something, it is to feed it, and in this case focusing on our lack of sleep will only make our insomnia worse.
You know what they say: if you can't beat them, join them. Assuming you have insomnia may be all you need to get to sleep.
Drink some hot milk
Milk contains melatonin, a hormone called that is related to deep sleep. It is effective in fighting insomnia and other sleep problems.
Avoid exercise before bed
From eight o'clock in the afternoon, avoid doing intense physical activity, since sport releases endorphins that make you stay active and make it difficult for you to fall asleep.
However, during the day it is highly recommended to release stress and expend energy, which will allow you to get to bed more tired.
Eliminate naps from your afternoons
Try to avoid naps during the day. With a thirty minute nap you run the risk of falling into a deep sleep and waking up feeling more tired and clueless.
Create a proper sleep environment
It is important to regulate the temperature of the room or ventilate it by opening the windows minutes before going to bed.
Remember to regulate the intensity of the light and move away electronic devices such as mobile phones, radio or television that can interrupt your rest.
Perform this ritual before sleeping
Having an activity that you do regularly before bed can help signal to your mind and body that it is time to sleep. You can use relaxation techniques that can help the brain to disconnect.
Take a shower relax
Water is a natural element that relaxes us from childhood. A good hot shower is ideal to relax the muscles and go to sleep in the best way.
Dinner soft and light foods
Heavy meals a few hours before bedtime can cause indigestion and discomfort. This is the last thing we want to go to rest. Opt for vegetables, fruit, or dairy.
Alcohol, caffeine, and nicotine are well established sleep-disrupting chemicals. Coffee, black tea, green tea, hot chocolate, dark chocolate bars, sugar, most sodas, and energy drinks are sources of caffeine.
Try valerian infusions
Drinking a valerian infusion or tea at night is the ideal way to go to sleep. Valerian has sedative properties, which help you sleep more soundly and fall asleep faster.
Take advantage of the power to relax music
There are some melodies that will make you sleep better, especially if it is classical music or sounds of nature, such as a waterfall, the sound of rain, the waves of the sea, birds, etc.
Focus your mind on the music and relax, your body will go to sleep little by little.