Steps to get a good night’s sleep

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.

1. Maintain a regular bedtime and wake-up schedule, even on weekends.
2. Follow a “protocol” before going to bed: you will help both your body and mind prepare for sleep (a warm bath, reading a book...).
3. Do some relaxing activity before going to sleep in order to “disconnect”.
4. 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.
5. For nap lovers, make sure it does not last more than 20 minutes.
6. 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.
7. Pay attention to the environment: darkness, silence and a pleasant temperature are three essential conditions for enhancing rest.
8. Try to expose yourself to sunlight during the day. It is fundamental to maintaining the sleep-wake cycle.
9. Physical exercise will help you sleep better, but be careful with your schedule: avoid practicing sports immediately before going to bed.
10. 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.