How to sleep better

Tips to sleep well

To be able to sleep better and keep your sleep overnight you should consider the following tips:

Use the bed only for sleeping. If you are nervous and you can not sleep, you should stand up and listen to music, read, etc. in a different room. You should only go back to bed when you have real need for sleeping. You should never work in bed.

Sleep only the hours needed. You should try getting up and going to be at the same time each day. Naps should not be extended beyond an hour.

Avoid violent physical exercises two or three hours before bedtime. However, moderate exercise, like a pleasant stroll after dinner or a brief stretch before getting into bed can help you fall asleep.

Avoid high-fat food, salty and heavy meals, specially a few hours before bedtime. By contrast a light meal high in protein or carbohydrate, like a glass of milk, yogurt or cheese, some biscuits, etc. can help you sleep. Similarly, those foods rich in calcium, magnesium, vitamin B and vitamin C promote sleep.


Vitamin C promote sleep.

If you are elderly, you will have to avoid drinking a lot at ni

ght to avoid having to wake up too many times to urinate.

Avoid ingestion of toxic substances and stimulants such as coffee, chocolate, cola, etc.

A relaxing bath with plants in relatively cold water is sometimes very useful.

Taking some form of alternative therapy such as massages, breathing exercises, relaxation techniques can serve not only to relax your body, but to direct your our mind towards a more positive thoughts, diverting it from worries or stress that often prevents you from sleeping.

Protect you from outdoor noise: If a room faces a very noisy street, the use of double glazed windows can isolate you from outside noise. You can even use earplugs.

Protect you form excessive light: For very bright rooms, the installation of blackout curtains, can promote sleep. This type of clothes do not let any light enter. If this is not possible, you can use a sleeping mask to cover your eyes.

Do not take sleeping pills without a prescription. Many of these pills (Sedatives or tranquilizers) can be counterproductive and exacerbate the problem.

punto rojo More information about insomnia and its natural treatment.

Written by Editorial Botanical-online team in charge of content writing

19 March, 2019

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"Botanical" is not responsible for damages caused by self-medication.

Botanical-online is an informative page that describes, among other topics, the traditional uses of plants from a therapeutic point of view. Their descriptions do not replace professional advice. Botanical-online is not responsible for self-medication and recommends consulting with the physician.