Sleep is essential for health and well-being. For many of us, this is easier said than done, especially in these anxious times. Have you ever wondered if your sleep problems are not the result of bad habits? More often, lack of sleep is the result of significant stress, too sustained a daily rhythm, or a poor lifestyle. Whether you have trouble falling asleep or you wake up during the night, by following these three tips, you will be able to effectively combat lack of sleep.
Adopt a healthy lifestyle
Having a healthy lifestyle is key to having a good sleep. Practicing regular physical activity during the day helps relieve stress. Just going for a 30-minute walk a day, avoiding the elevator or getting off a subway stop sooner will improve your mental state. Food is also very important, especially at dinner, where we advise you to prepare light dishes that will facilitate digestion and have dinner at least 2 hours before going to bed. Other important factors to avoid are stimulants such as cigarettes, alcohol or caffeine, at least after noon. And finally, avoid all types of screens: computers, televisions, smartphones... The brightness and light they emit interrupt sleep.
Learn to relax
If relaxation is essential to prevent stress-related anxiety states, it also helps to fall asleep. Relaxation is a much simpler and more accessible practice than we usually think. To get started, just do some simple breathing exercises. Lie on your back on your bed, arms alongside your body. Exhale and inhale several times, focusing on your breath. Without forcing, try to lengthen the breathing cycles. It is about reaching what is called controlled breathing, you will see how it will lead you to a deep relaxation that will help you fall asleep. On the other hand, contrary to what you might think, going to bed very early is not always the solution. What is very important is to keep regular schedules and learn to go to bed as soon as you feel tired, and if possible, at a specific and constant time. This is the best way to respect your sleep cycle and wake up on the right foot.
Take care and purify the environment of your bedroom
The environment of your bedroom is essential to combat the difficulty in finding sleep and insomnia. Your room has to be a cozy place where you feel comfortable, that promotes comfort and relaxation. It is important that you keep the temperature in your bedroom around 20 degrees. Do not hesitate to invest in a good bed and quality pillows appropriate to your type of sleep. Also remember to open the windows for at least 15 minutes a day or twice a day to renew the air, which is increasingly polluted by all the chemicals, detergents and paints or other varnishes that our furniture has. Whenever you can, clean your room and your bedding with natural products.
Finally, to purify your bedroom and create an environment that favors relaxation and well-being, you can use our pillow purifying perfume Nº220. Formulated with 4 100% pure essential oils, obtained from organic farming and rigorously chosen for their antiviral, antibacterial, aseptic and relaxing properties:
LAVENDER: known since ancient times for its calming and sedative effect, and its antibiotic, antiseptic and disinfectant properties.
NEROLI: very beneficial for insomnia, nervous excitement, anxiety, stress, digestive spasms, dyspepsia of nervous origin, etc. This oil also acts on the autonomic and endocrine nervous systems, with important antiseptic effects.
BITTER ORANGE: Among its many properties, it stands out for being a great disinfectant, relaxing agent and provides a pleasant feeling of well-being.
- DAMASK ROSE: provides relaxation and mental balance in times of stress, tension or low mood.
An ideal solution to get a restful sleep. Surely, by following these tips, you will improve your sleep. What are you waiting for?