How to get a good night’s sleep

World Sleep Day is coming up! On March 18, the benefits of a good sleep are celebrated to raise awareness of problems related to sleep disorders. And wow, the benefits are many, a good rest is not only important for energy and concentration, sleep also has an important metabolic role, as well as in regeneration of the immune and hormonal system. Therefore, in this article we tell you 6 Tips that will help you get a good night’s sleep.

6 Tips to Sleep Better

To have a good night, you need two essential things; a good place to sleep and have a good day. We know that sounds even more complicated, especially for those things that get out of hand, but these tips will help you feel better, even on bad days and therefore help you to sleep better.

1. Schedules

 Our brain loves routine! Our brain programs the time to sleep and the time to wake up, thanks to the circadian system. This complex system has a kind of pacemaker and integrates external signals, such as light or temperature, and allows the brain to synchronise with the environment, so it “knows” what time it is time to sleep, and sends the signals necessary for us to do it. If you wake up at the same time every day and try to sleep at a specific time as well, you will make it easier for your Circadian system to synchronise, which will end up making you fall asleep at the same time every day.

2. Food

Eating healthy is essential for our well-being in any way, and of course to get a good night’s sleep. A balanced diet will help you feel better at night. Avoid the consumption of caffeine, alcoholic beverages and high-fat foods, especially after sunset.

3. Exercise

Exercising is extremely good for resting at night. So make sure you include at least half an hour of exercise in your day. It doesn’t matter what time of day you can exercise, just try to make it at least two hours before your bedtime, otherwise it could have the opposite effect of what you’re looking for.

4. Yoga Nidra

Yoga Nidra is a guided meditation that leads you into deep meditation and relaxation. It is done lying down in with your eyes closed. Yoga nidra has been found helpful in various ailments from insomnia and stress to depression. It transforms anger, fear, jealousy and tension into positive attitudes and feelings of power, happiness and peace. It also deals with psychological problems like depression, anxiety and psychosomatic symptoms. You can find some wonderful Yoga Nidras on the free app Insight Timer

5. Create the perfect atmosphere

Make your bedroom a nice and warm place to rest. Check the lighting and noise conditions, as well as the temperature of the room. This will also help your brain to sync up your Circadian System so don’t underestimate the importance of a sleep atmosphere.

6. Meditation to Sleep Better

As we have already said, there is nothing better to fall asleep than feeling relaxed and calm. And one of the best ways to achieve this is by meditating. One of the meditations that works very well and is easy and effective for people who are not used to or find it hard to meditate, is the mirror meditation: It consists of sitting one meter away in front of a mirror, as big as possible (a mirror door is excellent so you can have a complete vision of yourself) with your eyes open, your back straight in a comfortable posture, (use a support if you need it), and direct your gaze to your reflection, specifically to the area between your eyebrows. The goal is to keep your focus still and concentrate only on your breath. Try to blink as little as possible. Using some music to meditate and essential oils will help a lot. You can perform this meditation for as long as is comfortable for you, even if you only have 5 minutes it’s better than none at all. Doing this will help you sleep better from the first night!