Sleep better to be better

It is said that If we had a bad day, I'm sure it was because we woke up with the wrong foot out of bed. However, science tells us that our mood and our general well-being during the day has little to do with the foot we get up with and a lot to do with the quantity and quality of our sleep. Good sleep is recommended for everything: reducing stress, combating Burnout, improve hormonal health, take care of our emotions and we could go on until we have a (very) long list. If you feel like you're sleeping too little or too much, if you're always feeling tired, or if you're just not sure if your sleep is being restorative, keep reading. We'll tell you What are the habits that you can integrate into your daily routine to improve your sleep.

‍

The 3, 2, 1 rule for the night

First of all, it's important to keep in mind that our brain is designed to respond to all the stimuli around us. As long as there are elements that trigger our brain's instinctive reaction, it will remain alert. Digestion, work stress, screen lights and the sound of notifications are just some of the things that keep our brain active. If we want to rest better, what we need is, little by little, to reduce these stimuli:

‍

• Three hours earlier After your bedtime, we recommend that you stop eating food. This is because, during digestion, the body raises its temperature, and what we need to fall asleep is for the temperature to decrease.
• Two hours earlier, stop work (and this includes household work). You need peace and relaxation to be able to sleep. We know that this can be complicated, so — if it's outright impossible — you can try to leave less arduous tasks until the end of the day.
• An hour earlierS to sleep, goodbye screens! Blue light keeps the brain alert. In addition, this will give you time for other activities such as starting a self-care routine, reading or practicing Journaling in a notebook.

‍

‍

What you can do during the day

However, to sleep well It is not enough to take some measurements three hours before bedtime. Depending on your habits, there are other things you can do to improve your night during the day. In this regard, neuroscientist Andrew D. Huberman issued some recommendations that you can include in your daytime routine to improve your overall well-being:

‍

• Avoid caffeine 8 to 10 hours before bedtime. There are people who can drink coffee after a meal and it doesn't affect them, others need to limit caffeine in the morning. It's a matter of trial and error, so you can start by changing your intake to see if reducing caffeine helps you sleep better.
• Limit naps to 90 minutes a day. This is not to say that naps are bad, in fact they are highly recommended! But, in order not to alter your sleep cycle, you have to avoid making them too long.
• Wake up at the same time every day It will help your body get used to a routine and make it easier for you to start morning work. In the same way, it is important that you try to go to sleep at the same time every day to continue this routine, however, Going to bed as soon as you feel sleepy is even more recommended.

‍

‍

Take care of your emotional well-being

Applying all of these suggestions to your daily routine can help you improve your sleep. However, if you have a hard time falling asleep because, when you touch the pillow, your head is filled with intrusive thoughts and altering emotions, It's important to take a few moments a day to take care of your emotional well-being.

‍

When downloading the application from Mindsurf on your phone, you'll have access to support groups, meditation sessions and specific programs to help you achieve the emotional fulfillment you need to sleep better.