Do you find it difficult to fall asleep or sleep through the night without interruption? Do you wake up feeling tired or sleepy during the day, even after 8 hours of sleep a night?
10 tips for better sleep:
1. Get up in the morning and go to bed at the same time every day, even on weekends and holidays.
2. Repeat the same routine every night before bed to prepare your body and brain for sleep.
3. Ensure that your environment is suitable for sleep: quiet, dark and with a comfortable temperature (18-20°C).
4. Avoid watching TV, using tablets and mobile phones for at least an hour before going to bed.
5. Don’t sleep in the afternoon.
6. Exercise regularly, preferably in the morning.
7. Start relaxing exercises before going to sleep, such as yoga, tai chi, meditation, etc.
8. Go for walks during the day to stimulate melatonin production at night.
9. Maintain good eating habits: eat dinner before 9 pm and always at least three hours before bedtime.
10. Avoid consumption of stimulants such as coffee, tea, cocoa and caffeinated beverages.
