How to improve your sleep quality
We all like to go to sleep and wake up with the necessary energy to face a new day full of work, tasks and many things to do, but it is not always possible. While we rest, our body performs vital functions to contribute to our well-being and health, and the lack of sleep can interfere in our daily routine.
However, there is a solution to improve the quality of sleep and help us rest at night. We offer you some practical advice to improve your sleep thanks to what its known as “sleep hygiene”.
AVOID LIGHT AND NOISE
Overexposure to artificial light can trigger some disturbances. Sleeping with the light on or being exposed to light pollution during te night has negative effects on the brain waves involved in deep sleep. Not to mention blue light emitted by electronic devices such as mobile phones, computers or television. Forget about interacting with these devices in bed before going to bed and you will see the difference.
According to the World Health Organization (WHO), noise pollution is one of the main causes of health problems derived from poor quality sleep.
SET A PLEASANT ROOM TEMPERATURE
The temperature of our surroundings is also an important factor in getting a good night’s rest. Body heat depends on the temperature of the environment, and if we are exposed to temperatures that are too hot or too cold, the body temperature will be affected, altering our efficiency.
In fact, a variation of 1 ° C can keep us awake, a neutral temperature between 18ºC and 21ºC will help us to rest better.
To maintain a constant temperature, you can program your thermal emitters to a medium neutral temperature (20ºC) at bedtime, in this way you will avoid interruptions in the REM phase, but you will also forget about having to connect and disconnect your devices.
LEAD A HEALTHY LIFESTYLE TO SLEEP BETTER
If we want to improve the quality of sleep, we must also improve the quality of the food we eat, and avoid substances such as caffeine, alcohol or nicotine. It is also recommended to have a light dinner and at least two hours before going to bed.
ORDER AND CLEANING
Even if we sleep with our eyes closed, disorder causes stress and makes it difficult to sleep. Avoid, as far as possible, decorating the room with objects and devices that are not related to sleep, including those that have to do with work (screens, computers, desk …). Those factors that cause distraction and affect the quality of sleep.
Dirt is not only found on the surface, but also in the environment, through dust, germs or bacteria. If you are prone to smoking indoors, even more so. Ventilate the room every morning (with 5 or 10 minutes is enough) to release the charged environment.
