We need to sleep the same way we need to eat.
We can force ourselves to eat even if we are not hungry, but many times we find it difficult to sleep no matter how much we want to or we are tired, it is really frustrating and stressful.
If we do not get enough sleep or do not sleep the necessary hours or if we wake up several times during the night, fatigue accumulates.
The effects of accumulated fatigue are irritability, lack of concentration, slowness at work, stress, anxiety, depression, consequences on social relationships, hunger, etc.
WHAT TO DO TO IMPROVE OUR SLEEP?
We advise you to adopt some habits that help you sleep better, of which we must try to be as strict and rigorous as possible.
1.-Schedules: Try to follow a daily routine, in which the body gets used to a schedule, we all know that one of the best ways for babies to sleep is to follow a routine, bathing for example and then going to bed , but trying to always follow the same schedule.
The ideal is to sleep at night, when it gets dark, since that is when our body will naturally begin to secrete the hormone melatonin that will induce sleep.
2.- Disconnect: Many times the problem of lack of sleep is the worries and obligations that we have pending. If we go to sleep thinking about everything we have to do tomorrow, we will put our mind on alert, which will make it very difficult to relax later and sleep peacefully.
Perhaps scheduling work an hour before going to bed, even just writing it down, is like going to sleep with your homework done. That is why during the holidays we rest better!!!!!
We must try to free the mind in a certain way, removing all thoughts that do not allow us to reach this state. Sometimes to disconnect we just need to do something that relaxes us like reading a good book, listening to music, resting on the couch, creating a relaxed atmosphere in our room (temperature, silence).
3.- Exciting: Do not drink, at least four hours before, any product that we consider exciting, such as tea, coffee or colas, all drinks that contain caffeine, taurine, or theine. If they are going to help us wake up in the morning, they are also going to do it at night, and the effect on the body is for a minimum of 4 hours.
Alcohol can also have an arousing effect on the mind, although for some people it induces sleep at first, it will not be as deep and will most likely be brief.
4.- Drinks: It seems silly, but for people who have very weak sleep, having to get up in the middle of the night to go to the bathroom can interrupt their rest and make it difficult to fall asleep again. So if we avoid drinking before going to bed and filling the urinary bladder, we will avoid having to get up to empty it.
5.- It is very important to think that the bed is only for sleeping, so if we have to work with computers or other electronic devices, it is better to do it outside the bed. If our moment of relaxation is reading a book or simply watching TV, we have to try to do it in another space other than the bed.
Electronic devices, with their artificial light, distract the mind and put it on alert, which prevents our body from producing the melatonin necessary to rest naturally, since it does not recognize the night itself, which is why it is better to avoid them.
We must also think about making our room a comfortable, comfortable, orderly and organized environment and all this simply to achieve adequate relaxation to fall asleep.
6.- It is known that too much light or too much noise is known as light and sound pollution, which can cause health problems, including lack of rest due to lack of sleep. As we have just explained, the production of melatonin takes place when it gets dark and light, even if natural or artificial, prevents its production, which is why it is much more difficult to sleep during the day than at night.
7.-All the advice that you will read on any blog points to light dinners to sleep well, and of course it is true, if we eat dinner too close to going to bed, we will not have digested this dinner well, which will cause sleep problems, both due to the lying position. as for the work of our digestive system. We have to avoid all spicy, salty, greasy and rich foods
All foods that DO NOT involve slow digestion are more favorable, such as cooked vegetables, in the form of creams or soups, or steamed. In particular, there are some foods that contain tryptophan in their composition, which will help our body secrete serotonin, such as oats, cherries, cooked lettuce and foods rich in vitamin B.
From time to time, pamper your body and mind with a Neurorelaxing Massage or the Relaxing Awakening Ritual. It will only take you 1 or 2 hours and the result will be highly satisfactory. You just have to call us!!!
WHAT THINGS CAN WE DO TO FIND SLEEP?
1.-Infusions of Poppy (sedative and sleep inducer), Hawthorn (sedative of the sympathetic nervous system in sensations of oppression in the chest, difficulty breathing, tachycardia, anxiety or insomnia), Linden (Insomnia, anxiety), Orange Blossom ( Insomnia, anxiety), Passionflower (muscle relaxant, antispasmodic).
2.- Bach Flowers
3.- Homeopathy
4.- Aromatherapy in the form of essential oils (sandalwood) will help us by inhaling their vapor or putting droplets on our pillow.
5.-A very special pillow: 25 g of orange blossom, 150 g of chamomile, 200 g of eucalyptus, 150 g of cotton. Fill a bag with the cotton and add the herbs. The chamomile will help you relax, the eucalyptus will give a pleasant fragrance and the orange blossom will remove the anxiety that is often responsible for the person not being able to fall asleep.
6.-Orange blossom massage to promote restful sleep
1 splash of olive oil, 4 drops of orange blossom essence. Mix the two ingredients and massage your temples with the mixture. You can also apply the preparation to the foot. Exactly in the part where the thumb bends.
7.- Hot water bath in which you can add 5 drops of lavender essential oil, and sandalwood and rose essences. For 20 minutes with a relaxing environment.
