Habits That Affect The Night’s Rest
Many elements influence our rest. What we usually do before bed affects the quality of our sleep.
Sleep not only regulates the psychological aspects of the body, but is also important for cognitive development, in fact it refines the learning and memory processes. The body rests and regenerates itself physically and mentally.
When we go to sleep, our body activates a series of processes: blood pressure decreases and the same goes for respiratory and sensory functions. In doing so, the body relaxes and rests.
The moments preceding the night’s rest are essential to achieve the necessary state of relaxation. This is why our evening habits play a considerable role.
For example, having a heavy dinner before bed keeps the digestive system active. The same goes for the brain if it is over-stimulated.
The best tips to follow before going to bed
The body must be prepared before sleeping. Like a machine, the body needs to be programmed, through habits and routines, to activate or deactivate.
Getting your body used to following a routine is one way to get the desired results.
- Light dinner : nutrition affects the way we sleep. If you eat heavily or choose foods rich in sugar, it will be difficult to sleep.
Many foods not only stimulate the body, but also the brain. Complex carbohydrates should be avoided due to the high sugar content.
- Low liquids : there are people who have the habit of drinking a glass of water before going to bed.
In fact, you shouldn’t drink any liquid for up to two hours before going to bed. The last drink of the day can be a relaxing tea to help you sleep.
Exercises and music
- The same time every day : the routine, even sleep, is important for the body. Sleeping and getting up at the same time every day will get your body used to rest. The body has to get used to sleeping the same amount of time every day.
- A walk around the house : Walking around the house is a good habit before going to sleep. This helps put worries aside so they don’t affect your night’s rest.
You can take advantage of these moments to reflect on the day just passed and prepare for the next one.
- Breathing exercises : inhaling and exhaling in a conscious and paused way relieves tension. In addition, it oxygenates the brain, controlling its stimuli, and relieves anxiety.
- Music to sleep : there are people who use music to sleep. We recommend low volume classical music, or ambient music or sounds of nature that promote relaxation.
- Physical activity: Physical activity before bed has been shown to promote relaxation. A trained body feels the natural tiredness it takes to sleep.
The exception is to avoid competitive sports because they stimulate the brain and keep it alert. This, of course, could create problems with getting to sleep and getting adequate rest.
Habits not recommended before a night’s rest
To ensure a good night’s sleep, it is important to avoid some bad habits. Here’s what not to do before bed:
- Using electronic devices in bed : Cell phones and computers over-stimulate the brain. If you have to use them, a good walk around the house will relax your mind.
- Sleeping with the television on : Exposure to images, colors and sounds stimulates the brain. Sleeping with the television on has the same effect as using electronic devices before going to bed.
- Consume stimulating drinks : you must avoid coffee, tea or chocolate before going to bed because they prevent you from sleeping.
- Check the next day’s agenda : There are people used to reviewing the next day’s plans before going to bed, but this could generate anxiety and worry.
