Descubra diez consejos que le ayudarán a dormir mejor


Una de las necesidades más básicas del ser humano es dormir y descansar bien. En el mundo de hoy, con el ritmo de la vida cotidiana, muchas personas experimentan problemas para dormir bien y no pueden sentirse descansadas. Vea los consejos para dormir mejor a continuación.

A menudo nos sentimos como si nos estuviéramos despertando cansados. Aunque esto suele ser un síntoma común de nuestro tiempo, no debería ser así. Por todas estas razones, he aquí algunos consejos para dormir mejor.

Consejos para dormir mejor

Haga ejercicio regularmente

El ejercicio es esencial si quieres descansar y dormir mejor, así que nuestro primer consejo para dormir mejor es hacer ejercicio . Mantenerse físicamente activo con actividades simples, como caminar o correr, ya le ayuda a dormir más rápido e incluso a descansar mejor.

El hábito de hacer ejercicio físico regular es muy recomendable, y tiene varios beneficios para el cuerpo. No sólo es útil para dormir mejor sino también para eliminar la energía emocional que se acumula durante el día.

Además, estimula la secreción de endorfinas y otras sustancias, generando una sensación de bienestar físico y emocional.

No se recomienda hacer ejercicio físico a horas cercanas a la noche o a la hora de acostarse, ya que la actividad genera una activación que puede tardar unas horas en disminuir. El cuerpo descansará de una manera estimulada y excitada, y no permitirá un descanso adecuado.

Mira también:   La importancia del descanso para estar sano

Establecer horarios regulares es clave para dormir mejor

La mejor manera de dormir bien es dormir todos los días a la misma hora y despertarse a la misma hora, siempre que sea posible. Así, el cuerpo está entrenando a través de pautas específicas para conciliar el sueño, que servirán para dormir mejor y despertar más descansado.

Cena ligera

Hacer una cena ligera es un consejo fundamental para dormir mejor. Se ha comprobado que con una digestión fuerte es más difícil tener un buen sueño y, por lo tanto, un buen descanso. Es vital dedicar la energía a la noche del sueño, y no a una digestión pesada.

No realice actividades mentales antes de acostarse

Es imposible reconciliar el sueño adecuado cuando se activa la parte racional y consciente de la mente. Esto evita que uno entre en el mundo de los sueños inconscientes.

Si realizamos diariamente actividades mentalmente exigentes o si llevamos el trabajo a la cama, esto dificultará la llegada del sueño; entre otras razones, porque el lóbulo frontal, donde reside la parte racional, está más estimulado.

Para evitar estos cambios, es necesario delimitar las horas y los espacios, y saber que la cama es el lugar para desconectar de las actividades laborales, dormir y descansar.

Deje de fumar

Una de las razones para dejar de fumar es para dormir mejor. El hábito de fumar es muy perjudicial a la hora de conseguir un descanso ideal. La nicotina produce un efecto en el cuerpo que dificulta dormir bien, ya que mantiene al cuerpo estimulado y alerta.

Reducir el consumo de bebidas cafeinadas

Las bebidas , como el café, el té o los refrescos, dificultan la conciliación del sueño. La cafeína en estas bebidas puede ser muy útil durante el día, pero hará más difícil dormir bien por la noche.

Mira también:   Qué tan poco sueño puede afectar su salud y su estado de ánimo

Disminuir el consumo de bebidas alcohólicas

Aunque el alcohol es un depresor del sistema nervioso y duerme al principio, después tiene el efecto de despertarnos repetidamente y nos impide alcanzar un estado de sueño ideal. Además, el alcohol favorece el ronquido, causando un descanso insalubre.

Siestas cortas

El hábito de tomar una siesta es beneficioso para continuar con las energías durante el día, siempre y cuando no sean demasiado largas.  Un máximo de veinte minutos le hará mucho bien al cuerpo y no le impedirá dormir por la noche.

Establezca una buena área de descanso

El lugar donde uno duerme y descansa debe permitir una relajación y tranquilidad absolutas; debe estar libre de distracciones y estimulantes, como televisores, computadoras o laptops. Es bueno tener un lugar oscuro, fresco y lo más tranquilo posible para asegurar una buena noche de sueño.

Respira y siente

Una buena manera de desconectar la cabeza y conectar el cuerpo es respirando. Podemos hacer ejercicios de relajación antes de dormir, o simplemente centrarnos en las sensaciones corporales y la respiración.

El cuerpo y la mente necesitan descansar a través de un sueño que sea verdaderamente reparador . Es fundamental para el buen funcionamiento del organismo y para poder realizar las actividades diarias.

Cuatro razones importantes para que te acuestes temprano A continuación, veremos la importancia de dormir más temprano y respetar los momentos de descanso y relajación tan necesarios para nuestra salud. Leer más «

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