is a common problem affecting millions of people worldwide. , but also productivity and long-term health. While many factors can contribute to this problem, has identified and improve the quality of your rest.
Establish a relaxing nighttime routine The key to This helps regulate the circadian rhythm, the internal clock that controls sleep and wake cycles. Spend between Avoid using electronic devices, as the blue light from screens can interfere with the production of melatonin, the sleep hormone. Eliminate caffeine Caffeine, found in coffee, tea and some soft drinks, is a stimulant that can interfere with sleep for up to six hours after consumption.
, as they can make digestion difficult and cause discomfort when lying down. Implement breathing and relaxation techniques Deep breathing and relaxation techniques These exercises not only induce relaxation but also regulate heart rate and blood pressure, facilitating deeper sleep. , which involves inhaling through the nose for 4 seconds, holding the breath for 7 seconds and exhaling through the mouth for 8 seconds.
Repeat this cycle 4 to 6 times until you feel in a state of relaxation. Avoid light and create atmosphere Light is one of the main regulators of the circadian clock, and excessive exposure to artificial light at night can confuse the brain into thinking it is still daytime. In contrast, Keep At night, make sure the room is completely dark.
If necessary, use blackout curtains or a sleep mask. You can also incorporate di.