03:00 am again and unable to sleep? You lie on the bed, you look at the ceiling, and you feel frustrated that you can’t sleep. You know that the next day you have to get up early but no matter how hard you try, there are days when you can’t sleep. The heat, the worries … there can be many reasons that prevent us from falling asleep. The National Sleep Foundation offers us a series of solutions for those nights that you don’t know what to do and you want to fall asleep.
Read a book
Doing something relaxing – like reading a book or listening to music – before going to bed is a very effective idea. Lower the intensity level of the house lights and read a book or similar for about 30 minutes. The relaxation of this activity will help our body prepare for the night’s rest.
Turn off / silence the mobile
We have already seen that sleeping with the mobile on involves risks and alters our sleep. The ideal is to disconnect all kinds of short-range electronic devices, whether they are tablets, laptops, mobiles or computers, so that their light does not activate or alter our brain and we can fall asleep normally.
Breathing exercises
To calm the mind, nothing better than a breathing or relaxation exercise. And it is that when we are worried about not being able to sleep, our body secretes more stress hormones (cortisol) that only make it more difficult for us to relax and thus be able to sleep. To calm that anxiety, meditation or progressive muscle relaxation, focusing individually on relaxing each part of our body, will help us do so.
Get up at the same time each day
Waking up at the same time every day, even if we had difficulty falling asleep the night before, will not help to adjust our internal clock and fall asleep more easily at night, even though some of those days we feel tired from the night. morning. The benefit is long term.
