Getting a good rest is essential to look healthy, so that your body recovers and successfully perform your activities during the day.
1. Relax Before Bed
As per survey by the National Sleep Foundation of the United States, about 60% of people do homework during the hour before going to sleep, 37% take care of their children. 36% do activities with others members of his family, 36% surf the Internet and 21% do tasks related to his work. Working until you are sleeping does not give you the opportunity to relax and prepare your body . It takes an hour before going to bed to make the transition between “that person who can do everything” and “the person who can sleep.” Read a book, take a bath, anything to help you relax.
Walk Or run, ride a bike, skid or skip the rope with some children who find themselves playing in a nearby park. “According to some studies, exercise improves sleep as effectively as benzodiazepines,” says Dr. Kalyanakrishnan Ramakrishnan, associate professor at the University of Oklahoma Health Sciences Center. On average it reduces 12 minutes of the time it takes you to sleep and increases total sleep time by 42 minutes. And it does not require much: Studies conducted by the University of Arizona show that walking six streets at a normal pace during the day significantly improves women’s sleep at night .
3. Write down worries in a Journal
Keep a diary where you write everything you care about and put it next to your bed. When you wake up and start worrying, write down everything you feel, along with the strategies you’ve come up with to solve those problems. Then close the diary, put it next to your bedside table, turn off the light and go back to sleep. Your worries will be waiting for you when you wake up in the morning.
4. Give importance to Sleep
Sometimes it seems that our culture has begun to see sleep as a sign of weakness. It is the new male , and the worst thing is that even now women are believing it, but your body is genetically programmed to spend a third of its life and to do so in specific cycles of light sleep, deep sleep and sleep where the brain is active. Each cycle takes 90 minutes and each has a specific work that affects thinking, memory, growth, immune system and even your weight. Trying to put something so important an hour here and another time there will not get the job done right.
5. Turn off your Technology
Although each new and multifaceted electronic device that comes out to the market promises to make bread and butter the logistics of our lives, it can, on the contrary, bind us in networks that never end. For working parents, being in touch with your children is a great help, but allowing your office to track where you are is not. We need to keep both things separate: spend time during the day to receive an answer work emails, divert all work calls to your cell phone after 6 pm and for no reason check your mail before bed.
6. Darken Your Room
You sleep better if it’s dark. If your eyelids open an instant when you move from one sleep cycle to another, even street lighting or moonlight can wake you up. You can also get rid of your phosphorescent radio alarm clock. It turns out that your brain can misunderstand these lights and wonder if you should wake up. Darkness inhibits the brain’s biological clock: it tells your brain that it’s time to sleep.