Sleep is necessary for our survival and influences our mental health and our ability to work. During sleep we recover the strength used during the day to get up in the morning with strength and energy.
Therefore, in this Psychology-Online article, we will explain how to sleep fast and deep to recharge your batteries so you can give your best during the day. Discover the best tricks and tips to fall asleep and sleep well.
Put relaxation and/or meditation techniques into practice
How to fall asleep quickly without being sleepy? Relaxation and/or meditation techniques will help you relax your body and mind. Specifically, meditate will help you fall asleep and will provide you with better rest and recovery.
Choose an appropriate pillow
A very important aspect that ensures optimal sleep is. The functions of the pillow are to protect the neck, one of the parts of the body that accumulates the most tension during the day, and avoid cervical pain.
Prepare your room
One of the tricks to sleep quickly and deeply is to paint the room with neutral tones, decorate it in a simple way, maintain a comfortable temperature and leave it collected and tidy before sleeping
Wear comfortable clothes to sleep
If you want to sleep well, do not wear clothes that constrict you or that you have to be straightening every time you turn, since your rest will be affected by it. The best way to sleep quickly and deeply is to wear comfortable clothing.
Listen to relaxing background music
Another factor that helps you sleep soundly is the soft sounds of nature or musical instruments. exist specific playlists with relaxing music that you can program so that they turn off on their own and do not interrupt your rest
Shower or bathe before going to bed
If you have difficulty falling asleep quickly and deeply, take a relaxing shower or bath right before going to bed, as clean feeling and body temperature invite rest.
Use the bed only to sleep
What helps you sleep soundly? An aspect that promotes sleep is to reserve the use of the bed only for resting. Do not use it to watch television or work. If you see that after 15 minutes you cannot fall asleep, it is better to get up and try again later.
Write down pending tasks before going to bed
If you do not want let nothing disturb your mind At bedtime, one of the tricks that will help you sleep quickly and deeply is to write down somewhere the pending tasks you want to do the next day. The fewer things you have on your mind, the sooner it will take you to relax and fall asleep.
Don’t exercise right before bed
If you are a sports lover and want to exercise your body, but you have trouble sleeping at night, you should know that it is important leave a space of 2 or 3 hours between exercise and bedtime. The main reason is that exercise activates the body and that is counterproductive for falling asleep.
Don’t take naps during the day
If you want to sleep quickly and deeply, even if you didn’t sleep well the night before, It is better that you stay awake during the day and rest well at night. This advice is not applicable to small boys and girls, as they do need to rest during the day.
Don’t eat too much before going to sleep
An important aspect that you should consider to be able to sleep quickly and deeply is that it is not good to overeat right before going to bed. A full stomach prevents you from resting properly and can cause nightmares.
The best is have dinner a couple of hours before going to sleep to be able to rest well and have a restful sleep.
Read before going to bed
Reading is a calm practice and one of the most used techniques for fast and deep sleep. Remember read out of bed and, before doing so, leave the room ready for bed.
Set an alarm
Set an alarm to wake up the next day It will help you be calmer when you go to sleep. In addition, it is recommended that you get up at the first alarm and do not rush those five minutes that you like so much, since they make you more sleepy and not less.
Do not drink stimulating drinks
How to sleep quickly and deeply at night? It is important that you do not consume stimulating and energizing drinks after food. So that, avoid drinking coffee or caffeinated soft drinks after eating at noon.
Don’t try to catch up on sleep
Another technique to sleep quickly and deeply is to not try to catch up on sleep on the weekends. Try to keep your routine and do not modify it excessively. If your schedules undergo many changes, your quality of sleep will be affected.
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
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