D.R.
We spend more than a third of our lives in bed. But, unfortunately, many times counting sheep. The consequences of insomnia, especially chronic insomnia, are multiple: cardiovascular diseases, cancer, hypertension, depression, bad mood, weight gain, dull complexion, bags and dark circles, lack of concentration and decreased performance ... We are angry with the whole world, lose patience, overeat and collapse at the slightest inconvenience, family or work.
D.R.
The 12 keys to good sleep to be a Sleeping Beauty
1- Dine light, to digest properly, at least 2 to 3 hours before bedtime.
2- Evaluate your own sleep patterns: the ideal is to sleep between 7 and 9 hours.
3- Take a short nap from half an hour to 45 minutes, if you do not sleep much or rest well at night.
4- Complete darkness promotes melatonin production and high-quality sleep.
5- Avoid blue lights from all types of screens.
6- Block out noises: Unwanted sounds can cause conscious or unconscious interruptions in sleep, often followed by difficulty getting back to sleep.
7- Perform regular physical activity, preferably before 19 pm.
8- The ambient temperature should be ideal (it is recommended for the bedroom about 18 ° C, adding a good and cozy duvet in winter).
9- Create a bedtime routine: Filling the sunset with signs indicating the end of the day can set the stage for a successful evening of sleep.
10- Respect your rhythm: that is, do not go to bed too early because you confuse fatigue with drowsiness or, on the contrary, go to sleep later and later and going over the hour (which has the effect of fragmenting your sleep).
11- Air the room daily, change the sheets every fortnight, at most, and vacuum the mattress regularly. Also renew the mattress, pillows and bedding whenever necessary.
12- To avoid dehydration at night, drink water at bedtime and when you get up, and always have a bottle on the light table. And please don't forget the skincare routine before going to bed!
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