In case you didn't know, quality rest (7 to 9 hours of sleep daily) allows us to be lucid, energetic, vibrant on a daily basis and also helps us keep our appetite regulated. Why then is it an area that we neglect so much? Is it ignorance, laziness, excuses? We don't know... Each case is different. What is certain is that if you want to improve this aspect of your life, you can begin to put into practice 5 tips that will fit like a glove so that you can sleep like a baby again. Remember: consistency is the key to everything. If you are consistent you will experience results, I assure you.
1. Start your day earlier: Start tomorrow by getting up 30 minutes earlier and increase it over time. You can use these extra minutes and hours to train, meditate, write or even study. You will give yourself a wonderful gift: Create time to do what you have been putting off because you "don't have time."
2. Sunbathe in the morning hours: It is scientifically proven that exposing yourself to the sun improves the quality of sleep and also has very beneficial effects on general health (improvement in muscle synthesis, provides vitamin D for strong bones and teeth, strengthens the immune system, lowers blood pressure, improves mood).
3. Exercise: Moving daily can increase levels of melatonin, the hormone related to sleep that can improve both the quality and duration of sleep.
4. Eat dinner at least 2 hours before going to sleep, try to eat lightly and nutritiously to give the body the space to repair internal processes that are a priority (at the brain level) and not interrupt them with the digestion of a super heavy meal.
5. Reduce or eliminate exposure to screens before going to sleep: the blue lights from cell phones and televisions interfere with circadian rhythms of sleep, so being glued to the networks or watching a movie before going to sleep can confuse our brain by depriving it of receiving the signal "it's time to sleep." Try to remove the screens from your room and make it your rest sanctuary.
6. Try making a gratitude journal in which every night you write in detail the reasons, events, people or situations that you are grateful for appearing during the day and thus generate a feeling of well-being and gratitude in your body. As I say, food for the soul.
Try these 6 tips and tell me which one was your favorite right here in the blog post or on my social networks, instagram/twitter: @luisahlop @mibalancevital