Sleep Better Blog - All about the Best Sleeping Experience

How to better prepare the room to sleep better - best sleeping room preparation tips - Part 1:                         Adapt the temperature, especially if it is a very hot place, and invest in a fan or air conditioner;                         Adjust the lighting by turning off light bulbs and lights from devices such as a computer, mobile phone or television. If it is necessary to have some kind of lighting during or in the 80 minutes before sleep. It is preferable to bright orange light, which stimulates production and melatonin, the sleep hormone. Avoid electronic devices as much as possible;

  Ultimate proven Techniques and tips for falling asleep faster - Part 4 tasks:    No organization of tomorrow’s housework or problem solving at bedtime. Do it all before you go to bed or the next day.                         exercise:           Do not exercise at night, as they speed up the body (3 hours before going to sleep). Ideally, exercise in the morning or immediately after lunch. At night practice something softer like yoga, tai chi, meditation.   Meals:   Eat light meals for dinner (ideally 3 hours before going to sleep), or eat too close to bedtime. You can make small snacks. Digestion practically stops while we sleep.   Bedroom:          Make the atmosphere of the room pleasant: leave the room dark and calm. But ...

Ultimate proven Techniques and tips for falling asleep faster - Part 3 Focus on something      Focusing on a goal, place, or object, and imagining them in detail, are good ways to distract and calm thoughts, making sleep faster.                         Adapt the environment   Anything that upsets the body increases stress levels and stunts sleep. So, having a sleep-friendly environment is essential so that there is no insomnia, which is often left out. Having the right temperature, dimming the lights, and cutting down on unwanted noise is essential for fast sleep. Find out how to plan a good night's sleep.   Reads: Go to bed only at bedtime and only stay there when you sleep. No reading, talking on the phone, using the computer, tablet, watching TV, or eating. The bed is only for two things.

  Ultimate proven Techniques and tips for falling asleep faster - Part 2 Distract the mind           An important cause of insomnia is the excess of worries and thoughts. This will generate more and more anxiety and, consequently, the state of alertness. To avoid this, it is possible to find ways to lead the mind to other types of thoughts, and to facilitate relaxation and sleep. Try to keep your eyes open      Sometimes the fact that you try too hard causes anxiety and makes it difficult to sleep, so quitting stressing sleep can help you fall asleep faster.                         Listen to relaxing music            Putting on a relaxing song, or calming sounds, can be a good alternative for falling asleep faster.

Ultimate proven Techniques and tips for falling asleep faster - Part 1                         Ling check         Increasingly deep breathing allows the body to relax and lower the heart rate, allowing the brain to understand that it is time to slow down, helping to fall asleep faster.                         Relax the muscles         Stress and anxiety cause the muscles to contract, even without us getting squeezed. So a great way to relax and sleep faster is to practice a muscle relaxation technique. Learn about the mindfulness technique for anxiety.                     ...

Indication of time per day and by age - How many hours to sleep for each age goup - Part 2 Child from 7 to 15 years old:  9 to 11 hours per night                             Child from 15 to 18 years old:  8 to 10 hours per night                            Adults 19 years old:  7 to 9 hours per night                                Age 60:  7 to 8 hours per night

Indication of time per day and by age - How many hours to sleep for each age goup - Part 1:                         Baby from 0 to 4 months:  14 to 17 hours a day and a night                                Baby 5 to 12 months:  12 to 16 hours a day and a night                         Child from 1 to 3 years old:  11 to 14 hours a day and a night                             Child from 4 to 6 years old:  10 to 13 hours a day and a night     ...

  List of Sleeping phases - sleeping process - different phases - 6 phases explanation - Part 2 Phase 4:  The body begins to go into deep sleep, the metabolism decreases and all the organs work more slowly. It is at this stage that more growth hormone is produced;                                  Phase 5: Is the deep sleep phase, when the body actually begins to replenish energies, recover cell health and produce growth-related hormones;                                 Phase 6:   At this stage, dreams occur and the brain retains the important information received during the day and eliminates memory considered useless.    

List of Sleeping phases - sleeping process - different phases - 6 phases explanation - Part 1: List of Sleeping phases - sleeping process - different phases - 6 phases explanation                         Phase 1: Starting time;                          Phase 2: lasts about 15 minutes and is characterized by the process of falling asleep, when the muscles begin to relax and the brain is not yet completely disconnected, so that the person can wake up easily before a stimulus;                         Phase 3: This is the phase of lighter sleep, when the heart and respiratory rate decrease and the body temperature begins to decrease. ...

List of Consequences of bad sleeping - What happens if you don't sleep well – Part 3: Poor academic or labor performance;                            Insulin resistance;                                  Stress and anxiety;                                Increased risk of stroke, infarction and sudden death;                            Increased risk of road accidents;            ...

List of Consequences of bad sleeping - What happens if you don't sleep well – Part 2: Weakened immune system;                               Changes in glucose treatment and therefore increased weight and diabetes;                               Gastrointestinal disturbances.    Increased risk of developing obesity, diabetes, high blood pressure and cancer.   People who sleep less than 6 hours a day are almost 5 times more likely to have a stroke.                                Lack or difficulty concentrating;      ...

List of Consequences of bad sleeping - What happens if you don't sleep well – Part 1:                         Decreased memory and learning;                                   Mood swings;                            Risk of developing psychiatric illnesses such as depression and anxiety;                                   Increased inflammation in the body;            ...

Tea to reduce anxiety and nervousness and help you sleep - List of the Best teas to spleep better at night                         Valerian:            its root has a soothing and stimulating effect on sleep, so it is very suitable for restlessness, insomnia, phobia or anxiety;                         St. John's Wort:            it is a good restorer for the nervous system and anti-depressant and can be used in the treatment of depression, anxiety and nervous agitation;                         Chamomile:      ...

Best way to Prepare bedtime: Iniciate sleeping time                         Avoid large meals and drinks before bed                                   Avoid TV in the bedroom, use computers, video games, smartphones or other screens before bedtime, as light can interfere with the sleep cycle                               Make your bedroom a comfortable and suitable environment for sleep: close the door, turn off the lights, keep the temperature pleasant and lie down comfortably.                ...

  How to restore healthy sleep - Guide o sleep better - Part 2 Avoid or limit the consumption of alcohol and nicotine: these substances are stimulants and can make falling asleep more difficult.                               Be comfortable: if you are in pain, try using the pain reliever, because being comfortable and relaxed is essential for a good night's sleep.                                     Set your biological clock: set a sleep time and wake up worrying about the amount of hours of sleep.      

How to restore healthy sleep - Guide o sleep better - Part 1                         Exercise and stay active: physical activity helps promote a good night's sleep.                             Check your medication: if you are taking medication regularly, check with your doctor if it can contribute to insomnia.                             Consider Caffeine: See producto information and check if they have cafeine / stimulants. Avoid naps during the day: They may seem ok during the day, but are not good for sleeping at night. If you take a nap, make sure it doesn't last around 30 minutes and won't...

List of Main symptoms of insomnia             Difficulty falling asleep at night Wake up at night           Waking up too early       Don't feel rested after a night's sleep     Daytime tiredness or drowsiness           Irritability, depression or anxiety             Difficult on pay attention or concentr at work, as well as remember big or labor things    Increased risk of accidents        Localized headaches     Gastrointestinal issues   Persistent sleep concerns

Bad sleep habits - disastrous sleep-related habits that you should avoid             Sleep irregularity, how to sleep and wake up at different times each day            Stimulating activities before bedtime      Sleep in inappropriate and uncomfortable environments, such as in a very bright place   Sleep in front of the television   Sleep with the light on   

  Best List of proven ways and tips to sleep better at night - Part 14 naps during the day:      Avoid naps longer than 25/30 min during the day.                         Emotional state:            Know and control your emotional state, it can negatively affect your sleep.                                    Take a hot bath: Hot bath have a calm effect.      Take a Bath can realy help a lot someone to sleep better at night. If you raise your temperature a degree or two with a bath, you're more likely to get a deep sleep, for sure;

  Best List of proven ways and tips to sleep better at night - Part 13 Avoid caffeine in the afternoon and evening:      Caffeine is a stimulating substance and, as such, inhibits sleep. Therefore, avoid coffee and caffeinated drinks (such as soft drinks or black tea) in the afternoon. Time:    Keep a regular time to fall asleep and wake up every day, preferably before 11 p.m. and before 9 a.m. respectively. drugs:  Use sleeping pills only with advice and follow-up.

Best List of proven ways and tips to sleep better at night - Part 12   Say no to your phone befor you go to bed The cell phone has blue light, which makes the eyes uncomfortable, as well as being almost exciting, and therefore the opposite of calming! The amount of information transmitted by the phone's content is high, and as such our brain gets more tired, and tends not to rest so easily!   Learn to manage stress:            Organize your week, set priorities and delegate tasks as much as possible. Take the time to do something that gives you pleasure, to be relaxing and to make you forget your worries. These are reflected in the quality / quantity of sleep. You can, for example, go for a walk, talk to a friend, or do yoga or pilates.

Best List of proven ways and tips to sleep better at night - Part 11   tasks:    No organization of tomorrow’s housework or problem solving at bedtime. Do it all before you go to bed or the next day.                         exercise:           Do not exercise at night, as they speed up the body (3 hours before going to sleep). Ideally, exercise in the morning or immediately after lunch. At night practice something softer like yoga, tai chi, meditation.   Meals:   Eat light meals for dinner (ideally 3 hours before going to sleep), or eat too close to bedtime. You can make small snacks. Digestion practically stops while we sleep.

Best List of proven ways and tips to sleep better at night - Part 10 Reads: Go to bed only at bedtime and only stay there when you sleep. No reading, talking on the phone, using the computer, tablet, watching TV, or eating. The bed is only for two things.             Bedroom:          Make the atmosphere of the room pleasant: leave the room dark and calm. But with the shutters a little open to wake up in the sun. If possible, adjust the temperature.                         Mattress:           Choose an appropriate mattress, neither too rigid nor too soft. Remember that at no other time of the day do you stay in the same position for so many hours.

 Best List of proven ways and tips to sleep better at night - Part 9 Stop smoking:   In addition to all its harmful effects on our health, nicotine is stimulating, which makes it difficult to fall asleep, and disturbs sleep. Smokers often wake up in the middle of the night due to nicotine withdrawal symptoms.                         Prepare the bedroom for perfect sleep: The room should be dark, calm and at a cool temperature. You must not have TV, IT or work-related files. The concerns are also to stay outside the door.

Best List of proven ways and tips to sleep better at night - Part 8   Only go to bed when you sleep:            Not being able to fall asleep creates anxiety (we usually find ourselves sleeping only seven, six, five hours) and, in turn, anxiety makes it even more difficult to fall asleep.   Be careful what you eat at dinner:          Dinner should be light, as heavy meals make it harder to fall asleep and result in more restless and shallow sleep. If you are hungry around bedtime, choose something light. Consumption of alcoholic beverages should be avoided within two hours of going to sleep.                    If you can't sleep soon, get up: If it’s been more than half an hour and you’re still awake, wake up, go into the room, listen to music, or read a book until sleep comes. Ho...

  Best List of proven ways and tips to sleep better at night - Part 6 Having sex:       Sexual activity releases oxytocin and reduces cortisol (stress hormone).                         Calce socks:     A study has revealed that covering toes can help blood circulation and thus optimize our body temperature.                         Evoke a relaxation scene:          Studies show that remembering something that relaxes us can be an effective thing.  

Best List of proven ways and tips to sleep better at night - Part 7   Practical physical exercise:        Regular exercise leads to the release of neurotransmitters that promote feelings of well-being, alleviate stress and anxiety. However, avoid late afternoon exercise or you will likely have trouble falling asleep.                         Have the right time to wake up ... and lie down: He probably wakes up every morning at the same time, either because of work or because he has to send his children to school. So it will not be too difficult to get into the habit of also having a fixed time to lie down every day, including weekends! Our body needs a routine.   Do not give in to the call of naps:          Naps should be avoided, especially for people with insomnia. If y...

Best List of proven ways and tips to sleep better at night - Part 5   Try some breathing techniques: The right breath can calm down and prepare the body for sleep.                         Go to the bathroom:      Because there’s nothing worse than waking up in the middle of the "distressed" night.                         Change of position:       If you only sleep on your stomach but have trouble falling asleep, try changing your position.

Best List of proven ways and tips to sleep better at night - Part 3   Avoid caffeine: Coffee lovers, it is best to keep the habit for the morning (or until the early afternoon at most). The effects of caffeine can last up to five hours.                         Do not try hard to sleep:            Sometimes the best way to fall asleep is ... just don't try to fall asleep. If we keeo thinking on it, it becomes more difficult to do it. Try to think of calming down first. Sleep will come naturaly.                         Use the bed only for sleeping:   The bed was made to sleep. When our rooms become living room, office and kitchen something will go wrong. Our brain associates t...

  Best List of proven ways and tips to sleep better at night - Part 4 Turn off the television:   Save TV hours for the day. At least an hour before going to sleep, turn it off.                         Say no to the night drink:           a glass of wine can make you feel drowsy, but it’s an illusion. Research shows that drinking alcohol before going to sleep can disrupt sleep later in the night. Try to avoid all alcoholic beverages at least three to four hours before going to sleep.                         Pets out of bed:            Not much to worship your dog or cat the farther he is at bedtime, the better. Having them in your bed can ...

Best List of proven ways and tips to sleep better at night - Part 1   Try to do a progressive relaxation of the muscles:         If you think meditation is not about giving you exercise on one occasion: Contract your muscles for a few seconds, then relax slowly. Start with the feet and end in the head, contracting the facial muscles.                         Sweating:          Exercise is like "magic" for those who want to sleep well. Those who exercise better sleep better.                         Drink tea:          A cup of hot tea before bed is quite soothing (choose a caffeine-free variety of course)

Best List of proven ways and tips to sleep better at night - Part 2 Stop smoking:   Giving up your addiction can help you sleep better. According to a 2009 study, smokers were four times more likely than non-smokers to experience fatigue after a night's sleep. Smokers also have a lighter sleep overall.                         Read the following relaxing words:         Calm. Comfortable. Rest. Relaxed. Still not feeling tired? reading words related to sleep should make you feel more tired and may even help you sleep longer.

Sleeping room: adequated temperature, clothes and noise elimination   Cool room: the ideal temperature for sleeping is between 16.5 and 20,5 degrees. Forget the pajamas: One way to reach your ideal body temperature is to sleep under a few layers of bed linen, but naked! Wear real confortable pajamas! Do not calm the yoga poses: Relax by doing some stretching. It not only helps to relax the body, but also the mind.     Eliminate noise: There’s nothing worse than the noise of cars passing on the street and gusts of wind. Experts recommend a white noise machine or earplugs to help create a quieter environment.