One of the most important things for our daily vitality is the right rest. But it often happens that, even if we sleep for hours and hours, when we get up we cannot feel refreshed and energetic. Because?
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One of the most important things for our daily vitality is the right rest. But it often happens that, even if we sleep for hours and hours, when we get up we fail to feel refreshed and energetic. Why?
Because most people calculate the sleep quality based on its quantity! Nothing more wrong! For improve our rest we have to focus on how to improve the quality of our sleep and to improve quality we must take these into account 10 simple rules that if respected are able to exponentially improve the quality of our sleep even within a week, allowing us to rest our whole body better and make the most of every day.
Index
Eliminate coffee, alcohol and nicotine!
Yes I know, it is difficult to resist the smell of coffee in the early morning, however if we want to sleep better we must avoid clogging our blood with toxic substances and uplifting like caffeine. There are much more efficient natural ways to reactivate our body early in the morning and I'll tell you about them in the next point. Remember, if you just can't help but drink it avoid taking it 7 hours before bed because caffeine has been in the blood for a long time.
as for smoking instead.. it is the most stupid and illogical addiction of all time. It is not true that it relaxes and it is not true that it takes away stress. And anyone who smokes can clearly see it! The only thing the cigarette does is create addiction and poison your blood, your lungs and increase the production of the stress hormone by destroying the quality of your sleep. If you want more information on how to put smoking, read this article on my blog.
When we go to sleep the body relaxes, the arteries dilate and the blood from the organs passes into the muscles to regenerate them. What alcohol does (by the way) instead is dehydrate our blood making it difficult to oxygenate and regenerate the tissues of your body. It goes without saying that dehydrated blood does not flow like hydrated blood! Some people think that a little alcohol before bed helps to relax the body and sleep better, it's a great buffala! We will see in point 6 how to best relax our body.
Physical Activity
The best way to recharge our body early in the morning is taking a short 15 minute ride even before going to work. Trust me if you follow these tips you will be able to find the time and strength to do it.
Why does this help us increase our energy? Because raises our body temperature! Our body temperature varies during the day and when the temperature rises our vitality increases, when it drops we feel tired and sleepy. Physical activity raises your body temperature.
Sunlight
La sunlight is important because it recharges our body with melatonin, a hormone that helps us rest well and that recharges in front of sunlight, but when we are in the dark it is released in the body giving us that feeling of tiredness and allowing us to rest well. We try to stay outdoors and recharge as much as possible at least once a day, possibly in the morning.
Avoid stress
I've talked about it at length in this article, stress, when we can't manage it, can ruin not only sleep but our whole life. The first step in managing stress is to avoid wanting to control everything. Remember that most things do not depend on our strengths and we cannot control them. Learn to recognize the things that can be controlled and those that are beyond our reach. It can reduce stress by 50% simply accepting and letting go of everything that does not depend on us and on our strengths.
Avoid physical activity!
But how? I said earlier to exercise and now I change? What kind of consistency is this? ? Well, physical activity is good and useful, but not before going to sleep! Avoid any type of physical activity (unless it is very light) 5 hours before going to bed. Otherwise you will raise your body temperature and goodbye sleep!
Use the bedroom only for sleeping
In NLP this is called anchoring, whenever something very exciting happens, or every time we do an action repeatedly, we anchor emotions and feelings to objects to people to songs, almost everything! This is why we often feel tired, but when we go to bed suddenly sleep flies away. So avoid watching TV or read in bed because otherwise they direct to your brain that the bed is a place to stay awake and think not a place to rest.
To relax, use meditation
The absolute best way to relax and sleep like a baby is to do at least 10 minutes of mediation before bed!
Sit in a preferably comfortable and quiet place with crossed legs or simply relaxing, if you have chosen to stay cross-legged, place your hands on your knees, close your eyes and begin to relax the whole body starting from the toes up to the muscles of the face. As you do this, breathe deeply (effortlessly) from your belly and follow your breath. Here you can find a free ebook that explains what meditation is and how it can help us improve our well-being. In addition to a simple, slightly more guided technique, it is very effective for starting meditating right away.
Always go to sleep at the same time
Don't use your alarm clock just to wake up also use it to go to bed. It sounds like a joke but it's not. Don't have gods fixed times to go to sleep and to wake us up is extremely disorienting for our biological clock! Every time we go to sleep at a certain time, our clock records that time for the next day as well. If we go to sleep and wake up at a specific time, we will be able to get up at the same time every day without an alarm!
Reduce the duration of your sleep. Several studies show that 6 to 7 hours of sleep are enough to sleep well and feel rested.
If you happen to sleep 8 hours or more and wake up tired it may be that you are oversleeping. Our sleep works in cycles and phases, each cycle consists of 5 phases. Each one of these phases allows us to sleep more or less deeply. If we sleep too much we risk starting another cycle and waking up in a phase of deep sleep. Result? We feel terribly tired and walk like zombies!
Turn off all lights
At night, any light source can disturb our sleep, even the ones small led lights of the computer or TV. Furthermore, research shows that light can upset your melatonin levels by just touching your skin. If the light stimulates our optic nerve and melatonin is not released properly in the body, we will not be able to relax and rest well.
Use naps
Do you want an energy recharge in the afternoon? There is not nothing better than a nap! But be careful. I told you earlier that our sleep is made up of cycles and phases, right? That's right, for this reason a great nap to be effective and recharge it must not last more than 30 minutes.
It's great when we come home from work and feel tired. Sleeping 1 or 2 hours could be bad for our sleep, it could upset our circadian rhythms, and we could wake up at night unable to sleep anymore. A 30-minute nap instead recharges us and allows us to enjoy the rest of the day instead of sleeping it.
Lots of Joy and Vitality
Read also:
- Insomnia: 5 foods that favor it and 5 that prevent it
- The 5 "zero impact" ways to fight insomnia
- Sleep green, sleep better! Tips for "zero emissions" sleep
- 10 zero impact ways to fight stress
