Has it happened to you that after a long day you just want to go to bed and sleep soundly, but you have a hard time achieving it? Or do you wake up many times at night, tossing and turning, and can't get the sleep you want? There are many reasons why we sometimes have trouble falling asleep, such as worries or poor diet. Diets high in protein have been shown to decrease episodes of insomnia, while, conversely, high carbohydrates appear to shorten sleep hours. (1)
Sleeping well is more important than we think, since it is the moment in which our body and Our minds rest, are renewed, and we rejuvenate! Keep reading, so you can see the options we have so you can sleep soundly.
1. The importance of a routine
Getting our body used to following a habit at bedtime is important to be able to fall asleep. You should always try to go to bed at the same time and wake up too.at the same time, it doesn't matter if it's the weekend. In a short time you will see that your body gets used to it and your sleep schedules will be better.
If it is difficult for you to go to rest at the same time every night, you can opt for the Sleep Formula of Santo Remedio which contains chamomile, valerian and melatonin, a natural sleep inducer, which can help you reduce the time so you can fall asleep(2). Or, you can opt for the Melatonin gummies. You eat two gummies half an hour before going to bed, and that's it!
2. Watch what you eat
You probably already know that you should avoid caffeine in the afternoons and evenings, because it is likely to affect your sleep. Choose decaffeinated drinks with all the flavor you like and without altering your rest schedules.
Although it may seem like a glass of wine helps you relax, the truth is that alcohol, even in small quantities, makes it mores difficulteasy to stay asleep(3). AlsoAvoid eating heavy food in large quantities before going to sleep. A light and nutritious dinner will help you quickly put your head on the pillow.
3. Don't let worries steal your sleep
Many times the tension and worries of the dayEvery day they prevent us from resting. To help our body and mind lower the intensity, you can consume a supplement of Ashwagandha, an herb that has been shown to be efficient in reducing stress levelsIt is moderate and in this way, contribute to reducing insomnia(4). AlsoYou can complement your night with a delicious Passionflower Tea while you take a few minutes for yourself and do some activity that makes you feel calm, such as breathing exercises, meditation or listening to music.soft sica.
4. ¡Get active!
Exercising regularly will help you stay healthy and alsogo to rest deeply. It doesn't have to be strenuous. With 30 minutes of exercise daily you will have enough to keep your body toned and sleep without interruptions. Just remember to hydrate yourself and that the activity you choose should be done at least 3 hours before going to bed. Otherwise, you will have insomnia instead of the rest you are looking for.
5. Reduce all types of light
Make your room a sanctuary for rest. Try to create a cozy environment, with little noise and no light at bedtime. DisconStay away from the computer and cell phone, because the blue light emitted by screens suppresses the production of melatonin and makes your brain believe that it is daytime(5). If your room is not dark enough, you can use an eye mask to cover your eyes.
A good rest is the basis for having a successful day and for staying healthy. If you follow these tips you will notice that within a few days bedtime will no longer be a nightmare and now, sweet dreams!
Let's be healthier, together.
Your team Santo Remedio
REFERENCES
- Lindseth G, Lindseth P, Thompson M. Nutritional effects on sleep. West J Nurs 2013 Apr;35(4):497-513. doi: 10.1177/0193945911416379. Epub 2011 Aug 4. PMID: 21816963; PMCID: PMC5621741. https://pubmed.ncbi.nlm.nih.gov/21816963/
- Xie Z, Chen F, Li WA, Geng X, Li C, Meng X, Feng Y, Liu W, Yu F. A review of sleep disorders and melatonin. Neurol Res. 2017 Jun;39(6):559-565. doi: 10.1080/01616412.2017.1315864. Epub 2017 May 1. PMID: 28460563. https://pubmed.ncbi.nlm.nih.gov/28460563/
- Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013 Apr;37(4):539-49. doi: 10.1111/acer.12006. Epub 2013 Jan 24. PMID: 23347102. https://pubmed.ncbi.nlm.nih.gov/23347102/
- Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Curr Neuropharmacol. 2021;19(9):1468-1495. doi: 10.2174/1570159X19666210712151556. PMID: 34254920; PMCID: PMC8762185. https://pubmed.ncbi.nlm.nih.gov/34254920/
- https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
