Science of Maintaining Good Sleep

Frequently, and mistakenly, people often think that sleeping is the same as resting. Likewise, it should be noted that the quality of sleep must be good. For this, it is interesting to know the different factors that will influence a good habit and sleep quality. A correct eating patterns and lifestyle help you to improve sleep quality. So, learn factors about sleeping and become a certified sleep coach.

Some of the factors that condition our sleeping behavior are:

• The physical activity daily: should do it during the day and avoid time prior to bedtime to do it to sleep.
• The usual routine schedule: it is convenient to follow similar schedules.
• The intake of food and drink: you should avoid exciting drinks that contain caffeine or theine and copious meals before going to bed.
• Age and sex: with age we lose quality of sleep and, in general, women sleep worse than men.
• The consumption of drugs or medications can activate and interfere with sleep, causing insomnia.

Sleep quality How to improve it?

On many occasions, just follow some practical tips to ensure that our dream will be of good quality. Here are some tips for sleep hygiene:

• Try to go to bed only when you feel sleepy.
• Get up and go to bed at the same time.
• Do not extend the time in bed and stay long enough and necessary.
• Exposing yourself to the sun will increase your levels of serotonin and melatonin, two hormones that are responsible for regulating various functions, such as sleep, appetite and mood. Melatonin, whose production is induced by serotonin, is precisely responsible for regulating our circadian rhythms, which at the same time are responsible for controlling our sleep patterns.
• Avoid naps not exceeding 20 minutes or even not taking them.
• Try not to watch TV or eat in bed. The bed is for sleeping.
• Practice some relaxation exercise before bedtime.
• Avoid caffeine and alcohol, while caffeine will stimulate your body and your mind, preventing you from falling asleep, alcohol may initially cause you to feel drowsy, although it will interrupt your rest during the night.
• Take a hot water bath to increase relaxation.
• Run away from stressful activities before bedtime.
• According to numerous scientific studies, sleeping naked involves countless health benefits: it stimulates the release of growth hormones, in addition to melatonin and oxytocin, facilitates the regulation of body temperature, and also promotes the immune system.
• Maintain optimal and favorable environmental conditions for sleep: good ventilation, dim or off light, no noise.
• Do not use mobile technology devices, tablets, etc. before going to sleep.
• Leave a reasonable time from dinner to bedtime.
• Avoid copious dinners, rich in sugars, fats or with a lot of liquid, as they can interfere in sleep due to bad digestions, desire to go to the bathroom.
• Do not go to bed hungry, thirsty or feeling like having to go to the bathroom.
• Keep in mind that caffeine and nicotine are stimulants that interfere with adequate sleep.