With the return to work (and to the office), stress and anxiety increase, and sleepless nights and insomnia insist on appearing. We gathered tips to create the perfect sleep routine to renew energy.
1. Routine: the key to avoiding sleepless nights
The human being is an animal of habits. As much as it feels good to get away from routine, they are necessary for our proper functioning, especially when we talk about sleep. Having the right time to wake up and go to bed helps our body improve sleep quality. And, of course, avoid naps as much as possible; they will only bring you insomnia at the end of the day.
2. Create the right environment for a good night’s sleep
Turning the bedroom into a true sleep sanctuary is more than halfway to a good night’s rest. As? Start by having a bed, pillows, and mattress (such as the honey hybrid mattress) to guarantee maximum comfort. Reduce the intensity of lights as much as possible, including those that may come from outside and sounds.
And, of course, turn off all electronic devices and opt for a good book. For a special touch, spray your sheet pillow with a lavender spray that makes for a more relaxing sleep.
3. Can’t fall asleep? Get out of bed!
Since we were kids, we’ve heard our parents tell us to go to bed “that sleep will come”. Now, it seems that parents are only sometimes right. Doctors advise getting out of bed if you cannot fall asleep within 20 to 30 minutes. Return only when you are ready to sleep. Otherwise, you may become more anxious and have more difficulty falling asleep.
4. Try meditation
The advantages of meditation in promoting our health have long been known. Breathing control helps reduce anxiety and stress, preparing us for a day at work and a good night’s sleep. If it’s difficult for you to do it alone, there is a white noise machine to help you produce sweet sounds that will help you sleep comfortably.
5. Watch what you eat and when you eat
Food also plays an important role in the quality of our sleep, especially if you suffer from gastric reflux, feeling full, or other gastric problems. Opt for light meals and a few hours before bedtime. Reducing liquids is a good idea to avoid trips to the bathroom at night.
6. Physical exercise is essential
When we say that physical exercise is fundamental, it is because it is. Its regular practice releases neurotransmitters that promote well-being, reducing stress and anxiety. A simple walk will already make a difference!
7. Avoid: coffee and alcohol
And all kinds of stimulants, including green tea, black tea, or energy drinks, will do everything to keep us wide awake and energetic.
If you follow these 7 habits to add and get a good night’s sleep, we guarantee you’ll wake up feeling refreshed more! Do you have other sleeping habits that help you get a good night’s rest? Let us know in the comments below!
Thanks to sweetzzzmattress.com for consulting.