Top 10 tricks to sleep better (backed by Psychology)

Several simple but effective tips and methods to fall asleep.

Sleeping well is one of the keys to good mental and physical health.. When we talk about sleeping well, we are not only referring to resting enough hours, but also to having a restful and quality sleep.

That is why it is necessary to carry out good practices that allow us to sleep better.

Tips and tricks for better sleep

There is nothing worse than spending the night awake and suffering the consequences the next day, because lack of sleep harms our well-being and affects our performance.

Therefore, in the following lines we have decided to make a compilation with some tips and tricks that will help you sleep better and enjoy a quality sleep.

1. 4-7-8 Method

You have probably heard many times of some sleep techniques such as counting sheep; however, it seems that they are not very effective. Nowadays, there is a very powerful technique called the "4-7-8 method", which was popularized by Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine at the University of Arizona. According to its creator, this technique helps people fall asleep in as little as 60 seconds. in as little as 60 seconds, as it calms and relaxes the nervous system, thus reducing stress and tension in the body..

• If you want to know more about this technique, you can read our article: "The 4-7-8 method to fall asleep in less than a minute".

2. Yoga practice

This 4-7-8 method has its origins in yoga, specifically in breathing (Pranayama).. We have already mentioned the benefits of yoga in some articles, for example, "The 6 psychological benefits of yoga". Among the advantages of practicing this ancient method is to sleep better.

This happens because yoga helps to release serotonin, a neurotransmitter that is related to happiness and is also a precursor of melatonin, the hormone that regulates sleep cycles. According to research from Duke University, yoga helps control stress and body temperature, which promotes sleep.

3. Have a routine

Our daily habits influence our body clock and, therefore, our sleep.. A good alternative to correct this is to have a sleep ritual. For example, take a warm bath every day at the same time before going to bed, practice relaxation techniques or drink a relaxing Herbal tea before going to bed.

4. Practice physical exercise

If having a sedentary lifestyle has a negative effect on falling asleep, having an active lifestyle and practicing physical exercise has the opposite effect. The practice of sports helps to release neurotransmitters such as endorphins, which are associated with pleasure, but also serotonin, which, as I mentioned above, promotes sleep.but also serotonin, which as I mentioned in the previous lines favors the synthesis of melatonin, which regulates the sleep-wake cycle.

5. Do not overdo it with the nap

The nap, if it is not too long, can help you to perform better at work and to be more concentrated during the afternoon.. But abusing this Spanish tradition can make you not sleepy at night. For the siesta to be beneficial, it should be short, approximately 20 to 30 minutes. Also, if you have sleep problems, better avoid naps because they can make you feel more rested at night.

6. If you can't fall asleep, get up.

There's nothing worse than lying in bed sleeping and watching the hours go by.. So if you can't get to sleep, you'd better get up and do something. Perhaps read for half an hour, do a short meditation or drink a glass of warm milk. Staying in bed will only increase your anxiety. Of course, if you do get up, avoid high lighting.

7. Go to bed and get up early

Having a routine is undoubtedly positive to be able to fall asleep without problems, but going to bed and getting up early is necessary to go to bed and get up early. going to bed and getting up early is necessary if we do not want to have trouble sleeping.. This helps the body to orient itself and favors the sleep-wake cycle, which improves the quality of life of the person and avoids staying awake late at night.

8. Avoid alcohol

Alcohol is a substance widely consumed today, and although it may seem a good alternative to sleep, it is not.. It may promote rapid sleep due to its neurodepressant effect; however, it disrupts later sleep phases and may cause you to wake up throughout the night. This can prevent you from getting the sleep you need and can affect the quantity and quality of your sleep.

9. Do not drink stimulants after mid-afternoon.

If alcohol is not conducive to good quality sleep, neither is drinking stimulants such as coffee (...obviously). Drinking coffee is very frequent in our society, but contains caffeine that stimulates the brain and negatively affects sleep.. Drinking coffee in the morning can even be good for better performance in day-to-day tasks, but after mid-afternoon it can affect the quantity and quality of sleep. If you are a lover of this drink, you can opt to drink it decaffeinated.

10. Take care of your environment

The environment can influence our behavior, also when it comes to falling asleep. Environmental conditions are key because they may or may not be conducive to sleep. Strategies such as low light, low noise and a comfortable temperature can help you sleep better, just as it is highly recommended to have the TV off and to sleep with a comfortable pillow.It is also highly recommended to have the TV off and to sleep with a comfortable pillow.