Restful sleep is essential to keeping us healthy. Sleeping helps us feel emotionally and physically strong. It is key to facing our daily lives and maintaining our defenses strong.
Sleeping well improves our quality of life. Resting is
indispensable to being 100% active. A good’s night sleep helps us to reinforce
the immune system, reduce stress, and benefit our cardiovascular system, among
other things. This is why we recommend you include in your routine 10 steps to get
a good night’s sleep.
Maintain a regular bedtime
and wake-up schedule, even on weekends.
Follow a “protocol” before
going to bed: you will help both your body and mind prepare for sleep (a
warm bath, reading a book...).
Do some relaxing activity
before going to sleep in order to “disconnect”.
Get the screens out of your
bedroom. Use neither your mobile phone nor your tablet at least an hour
before bedtime since their bright light reduces melatonin secretion.
For nap lovers, make sure
it does not last more than 20 minutes.
Have a light dinner one or
two hours before going to sleep. Just before going to bed, you can have a
glass of milk or a plant-based drink in order to help improve rest.
Pay attention to the environment:
darkness, silence and a pleasant temperature are three essential
conditions for enhancing rest.
Try to expose yourself to
sunlight during the day. It is fundamental to maintaining the sleep-wake
Physical exercise will
help you sleep better, but be careful with your schedule: avoid practicing
sports immediately before going to bed.
Plants and other natural
substances may help you: valerian, linden, passionflower, California poppy
or bitter orange are plants that stand out for their sedative, relaxing
and sleep-facilitating properties.