Top 10 Tips for Better Sleep (Backed by Psychology)

Sleeping well is one of the keys to enjoying good mental and physical health. When we talk about getting a good night’s sleep, we’re not just talking about getting enough hours of rest, but about quality, restful sleep.

This is why it is necessary to put in place good practices that allow you to sleep better.

Tips for better sleep

There is nothing worse than spending the night in blank and suffering the consequences of the next day, because lack of sleep harms our well-being and affects our performance.

Therefore, in the following lines, we have decided to create a collection with some tips and tricks that will help you sleep better and enjoy quality sleep.

1. Methods 4-7-8

Surely you have often heard sleep techniques such as counting sheep; however, they appear to be ineffective. Right now there is talk of a very powerful technique called the “4-7-8 method,” which was popularized by Dr. Andrew Weil, director of the Arizona Center for Integrative Medicine at the University of Arizona. . According to its creator, this technique helps people sleep in just 60 seconds, because it calms and relaxes the nervous system, which reduces stress and tension in the body.

  • If you want to know more about this technique, you can read our article: “The 4-7-8 method to fall asleep in less than a minute”

2. Practice yoga

This 4-7-8 method has its origin in yoga, more precisely in breathing (Pranayama). We have already mentioned the benefits of yoga in some articles, for example the “6 psychological benefits of yoga”. One of the advantages of practicing this ancient method is that of sleeping better.

Indeed, yoga helps release serotonin, a neurotransmitter linked to happiness and also a precursor of melatonin, the hormone that regulates sleep cycles. Yoga helps control stress and body temperature, which promotes sleep, according to research from Duke University.

3. Have a routine

Our daily habits influence our biological clock and therefore our sleep.. A good alternative to correct this is to have a sleep ritual. For example, take a hot bath at the same time every day before bed, practice relaxation techniques, or drink a relaxing infusion before bed.

4. Practice physical exercise

While having a sedentary lifestyle has a negative effect on falling asleep, being active and exercising has the opposite effect. Sport helps release neurotransmitters such as endorphins, which are associated with pleasureBut also serotonin, which as I mentioned in the previous lines promotes the synthesis of melatonin, which regulates the wakeful sleep cycle.

5. Don’t take a nap

A nap, if not very long, can help you perform better at work and be more focused in the afternoon.. But abusing this very Spanish tradition can put you to sleep at night. For the nap to be beneficial, it should be short, around 20 or 30 minutes. Also, if you have trouble sleeping, avoid naps, as they can make you feel more rested at night.

6. If you can’t sleep, get up

There is nothing worse than being in bed sleeping and watching the hours go by. That’s why if you can’t sleep, you had better get up and do something. Maybe read for half an hour, take a short meditation, or have a glass of warm milk. Staying in bed will only increase your anxiety. Of course, if you stand up, avoid bright lights.

7. Go to bed and get up early

Having a routine is definitely positive in order to be able to fall asleep without problems, however. going to bed and getting up early is necessary if we don’t want to have trouble sleeping. This helps the body to orient itself and promotes the sleep and wake cycle, which improves a person’s quality of life and prevents staying awake late at night.

8. Avoid alcohol

Alcohol is a widely used substance today, and while it may seem like a good alternative to sleep, it is not.. Maybe it can promote rapid sleep due to its neurodressive effect; however, it alters the later stages of sleep and can cause you to wake up all night. This can prevent you from getting the sleep you need and can affect the amount and quality of sleep.

9. Don’t take stimulants after mid-afternoon

If alcohol does not promote a good quality of sleep, take stimulants like coffee either (… of course). Drinking coffee is very common in our society, however contains caffeine which stimulates the brain and negatively affects sleep. Drinking coffee in the morning may even be good for better performance in daily tasks, but after mid-afternoon it can affect the amount and quality of sleep. If you are a fan of this drink, you can choose to have it decaffeinated.

10. Take care of the environment

The environment can influence our behavior, even when it comes to reconciling sleep. Environmental conditions are essential because they may or may not promote sleep. Implementing strategies such as low light, low noise, and a pleasant temperature can help you sleep betterJust as it is strongly recommended to turn off the television and sleep with a comfortable pillow.

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