10 Tips for Sleeping Well by Carlos and Bryan

A good sleeping is important to everyone because if you don't do that you will feel weak, with humour changes, unfocused on daily activities or have memory problems. Most of the people have sleep disorders like insomnia or nightmares but they could be avoided following the next tips:

1. Do some exercise in the morning

Exercise is one of the best ways to sleep well and have good health. It could prevent insomnia because you spend the excess of energy in your body. After exercising you can take a shower and sleep well.






2. After the evening avoid taking drinks with caffeine

Caffeine is one of the most consumed around the world, it has numerous benefits, but if you have sleep problems you should avoid drinking it at night. 

If you drink it in the morning, coffee stimulates your nervous system and may cause that you couldn't sleep at night.

3. Meditation and relaxation

You could apply relaxation techniques like meditation or yoga, it could help to improve your sleep quality. You can use some common strategies like listening to relaxing music, reading a book or deep breathing. You should try different methods to find what is better for you.

4. Before sleeping don't use the cellphone

You have to stop using the cellphone before sleep, it has lot of blue light which is not beneficial at night. It can affect your circadian rhythm, tricking your brain into thinking it is still daytime. It's a good idea to stop the use of blue light sources 30-50 minutes before going to the bed

5. Nice pillow/bed. Make a comfortable atmosphere.

You have to be sure that your room is comfortable to sleep, a soft pillow, nice bed sheets, good light level. It's very important because ii is easy to sleep well when you feel comfortable.

6. Take a sleeping pill

A sleeping pill or another supplement could help with insomnia problems. These pills have components that tell your brain when it's time to relax and go to the bed. It's not the best option but it could help.

7. Don't take a long nap at the midday

The ideal nap is around 10-20 minutes, you can boost energy and feel good after that. If you sleep 30-60 minutes you can obtain sleep inertia or a hangover. If you sleep more than 90 minutes you complete a full cycle of sleep and at night you won't be able to sleep well.




8. Don't drink alcohol
Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns. You should decrease the alcohol consumption because it alters some body hormones and you can't sleep well with alcohol because sometimes you want to vomit or other symptoms after drinking lot of liquor. 






9. Don't eat too late or have midnight snacks

Late-night eating may negatively impact on your body and on sleep quality. You may need to go to the toilet in the middle of the night. You will feel your stomach full and won't enjoy the sleeping.




10. Set your bedroom temperature

You have to be in a comfortable atmosphere, and the temperature plays an important role on well sleeping. If you are too warm you won't be able to sleep, you will feel angry and definitely you will have the worst night. You could open your window or turn on the fan when the atmosphere is too hot, you should wear some comfortable clothes.


As a conclusion, you can follow these tips to have a pleasurable night and sleep well because they are the most recommended by doctors around the world, they are good ideas to change bad habits and you can increase your sleep quality.