Keep a regular schedule
Know your sleep cycle and keep it constant, meaning going to sleep and waking up at the same time every day.
Little tip: expose yourself to sunlight during the morning, it will help you wake up and have more energy during the day!
Practice physical exercise
Practicing physical exercise during the day speeds up metabolism, raises body temperature and stimulates hormones such as cortisol.
Throughout the day, we force our bodies into harmful postures and efforts. So, stretch your body to help you relax.
Opt for healthy food
First of all, cut the caffeine in the afternoon, its effects last between 4 to 6 hours.
Second, you should sleep feeling light and not full. Since digestion takes up to 3 hours, avoid heavy dinners.
Little tip: It is important that you do not go to sleep feeling hungry, as this will also wake you up!
Prepare your bedroom
Organize your bedroom before going to bed.
The darker it is, the better! Our body is programmed to sleep when it is dark and wake up with the light, so the presence of light at night can induce the brain in error and alter the biological cycles and the production of hormones, such as melatonin and cortisol, essential for a good night of sleep.
In addition to light, the ideal sleeping temperature is 22ºC, which is neither too hot nor too cold.
Turn off the screens
Say no to bright screens close to bedtime!
This means not watching TV in bed, not going to instagram on the phone… at least 1 to 2 hours before going to bed.
The light stimulates your brain and will prevent you from falling asleep easily.
Little tip: if you wake up during the night, keep the lights off, so as not to wake you up even more.
Sleep the right number of hours
Spend the right number of hours in bed!
Adults should sleep between 7 to 9 hours a night.
Little tip: Avoid sleeping more than usual during the weekend, so as not to disturb your natural sleep cycle. If you feel tired, opt for a nap during the day.
It is crucial to sleep in a mattress suitable for your body structure and your comfort preference.
Choose the ideal mattress for you and it will make your mornings much more pleasant!