Tips to improve sleep quality

We know that poor sleep quality results in decreased ability to concentrate and mood swings. In a more serious scenario, there may even be changes in appetite and health problems such as stress, anxiety and the development of memory failures.

It is during sleep that the body performs the main restorative functions of the body, so in this article, we give you some tips that can be useful for improving sleep quality and that you should adopt:

Sleep 8 hours

Getting around 8 to 9 hours of sleep is the ideal time for restful sleep and to be wide awake the next day.

Tip: a while before you go to sleep, put your phone next to the bed with an active alarm with the reminder that it's time to go to bed. That way, you'll force yourself to go to bed and stay there.

Light food

He prefers light foods at night so that digestion is easier, heavy foods can cause reflux and other gastric symptoms, which interfere with sleep.

You should also have dinner a few hours before going to bed, so that digestion is complete.

Create environment

According to chromotherapy, yellow light is the one that favors sleep, so it is the one that should prevail in the hour before going to sleep.

Make the bedroom as cozy as possible, so that sleep is stimulated and you can have a good night's sleep.

The bedroom must be very dark at night, have a comfortable temperature between 18ºC and 21ºC, the pajamas must also be comfortable and of course, a good pillow makes all the difference in sleep quality.

Avoid electronic devices

30 minutes before going to sleep, you should turn off electronic devices, whether the cell phone or the television, as they stimulate the brain, causing agitation and impairing the quality of sleep.

In addition, light from electronic devices interferes with the production of melatonin, responsible for helping to regulate sleep.

Relaxation before going to sleep

Take a warm/hot bath before going to sleep. Not only will you relax your body, you will also be able to keep it at the ideal temperature, making you feel sleepier and more relaxed.

Drink a soothing tea before going to sleep to induce sleep, good examples of teas for this purpose are: valerian, passionflower, lemon balm, chamomile or lavender.

Place 2 to 3 drops of relaxing and calming oils like lavender on your pillow or pajamas before going to sleep. Its effect will make the brain receive more oxygen, in addition to stimulating hormone production, promoting a feeling of well-being and relaxation, favoring sleep.

Physical activity

Making the body expend more energy will create the need for rest. For those who are not adept at exercising in the gym, they can try a walk or ride a bike, for example, before dinner, for at least 30 minutes.

Of course, this practice of activity must be avoided after 9 pm, as it can have the opposite effect, interfering with bedtime and sleep quality.

Take care of mental health

Listening to our body is important for a healthy mind life.

Combating stress and anxiety, doing activities that we enjoy, being with our friends, reading, writing as opposed to consuming news that promote increased anxiety, can be strategies to use for full sleep.

Sleep regulators

Significantly improve the performance of your days, with the help of the best products that we have at fitben.com.

Melatonin Rapid

- Makes it easier to fall asleep and helps regulate sleep

- Combats insomnia and anxiety

- Regulates sleep cycles

- Provides a peaceful and restful sleep

Biokygen Sleep Melatonin

Indicated to improve the quality of sleep.

Combat:

- Changes in the sleep cycle
- Insomnia
- Difficulty falling asleep
- Jet lag

Biokygen Depression

- Developed to help people who feel sad, tired, depressed.

- Stimulates the increase of Neuroadrenaline, Dopamine and Serotonin, helping to reduce the symptoms of depression;

- Helps to reduce symptoms of stress and anxiety;

- Promotes the proper functioning of the nervous system and mental well-being;

With the tips we gave you, it's time to say: 'Good night and sweet dreams' ;)