​The 10 Best Tricks to Sleep Better (endorsed by Psychology)

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

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

Tricks and tips to sleep better

There is nothing worse than staying up all night and suffering the consequences the next day, since 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 tricks and tips that will help you sleep better and enjoy quality sleep.

1. 4-7-8 Method

Surely you have often heard some sleep techniques such as counting sheep; However, it seems that they are not very effective. Today, there is talk of 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 just 60 seconds, as it calms and relaxes the nervous system, which reduces stress and tension in the body

2. Yoga practice

This 4-7-8 method has its origin 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 sleeping better.

This occurs since yoga helps release serotonin, a neurotransmitter that is related to happiness and is also a precursor to 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 sleeping ritual. For example, taking a hot bath at the same time every day before going to bed, practicing relaxation techniques, or drinking a relaxing infusion before going to bed.

4. Practice physical exercise

If having a sedentary life negatively affects falling asleep, having an active life and practicing physical exercise has the opposite effect. Practicing sports helps release neurotransmitters such as endorphins, which are associated with pleasure but also serotonin, which, as I mentioned in the previous lines, favors the synthesis of melatonin, which regulates the sleep-wake cycle.

5. Don’t go overboard with the nap

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

6. If you can’t fall asleep, get up

There is nothing worse than being in bed sleeping and watching the hours go by Therefore, if you can’t sleep, you better get up and do something. Maybe read for half an hour, do a short meditation, or have a glass of hot milk. Staying in bed will only increase your anxiety. Of course, if you get up, avoid high lighting.

7. Go to bed and get up early

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

8. Avoid alcohol

Alcohol is a widely consumed substance today, and although it may seem like a good alternative to sleep, it is not Perhaps it can promote falling asleep quickly due to its neurodepressant effect; However, it disrupts later stages of sleep and can 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. Don’t take stimulants after mid-afternoon

If alcohol does not promote good quality sleep, neither do taking stimulants like coffee (…obviously). Drinking coffee is very common in our society, but contains caffeine that stimulates the brain and negatively affects sleep Having coffee in the morning can even be good for performing better in daily tasks, but after mid-afternoon it can affect the quantity and quality of sleep. If you are a lover of this drink, you can choose to drink it decaffeinated.

10. Take care of the environment

The environment can influence our behavior, also when it comes to falling asleep. Environmental conditions are key because they may or may not favor sleep. Carrying out 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 television off and sleep with a comfortable pillow.