Enjoying a comforting and refreshing sleep each night is essential for our body to be healthy and energised to face any given task the next day.
You need to follow good habits to sleep well:
Keep an organised sleep schedule. The time for going to bed and getting up must be regular.
Limit naps during the day to no more than half an hour. Lengthy naps make sleeping during the night difficult.
Sleep only what you need to feel rested and clear-headed the next day. Avoid being in bed for more than 8 hours.
Adopt relaxing habits, such as reading, relaxation or breathing exercises, listen to soft music, or take a hot bath of less than 15 minutes.
Avoid hearty dinners. It is preferable to have a light dinner 1 to 2 hours before going to bed. Do not go to sleep feeling hungry. A glass of warm milk may favour sleep.
Avoid stimulants. Alcohol makes falling asleep easy but causes a non-refreshing sleep and leads to waking up earlier. Tobacco, coffee, and tea may cause or worsen insomnia
Limit fluid intake before going to bed and urinate before going to bed.
Exercise daily, but not before going to bed.
Keep the room in optimal sleeping conditions: A quiet and relaxed environment without excessive light, the correct temperature, a comfortable bed, and a suitable pyjama.
Use the bed to sleep, not to work, eat, or watch television.
Being worried about whether you will fall asleep or not may worsen insomnia.
Create a going to sleep routine: Brush your teeth, set the alarm, close the shutters, and turn off the light, it will make falling asleep easier.
Avoid going to bed if you do not feel like sleeping.
If you are still awake after being in bed for half an hour, it is better to get up and practise a relaxing activity, and do not go back to bed before you feel like sleeping. Repeat this operation as many times as needed.