U.S.-based Harvard Medical School, offers a series of tips to achieve sound sleep every night, essential for our body to be healthy and to have energy to deal with any task the next day.
1. Exercise: Staying physically active and doing activities such as walking, running or swimming, brings three benefits to getting refreshing sleep: they help you fall asleep faster, reach greater periods of deep sleep and you wake up less often during the night.
2. Schedules and routines: To get good sleep, sleeping patterns must be established and followed rigorously. When possible, it is best to go to bed at the same time every day and wake up at the same time. Training the body to do this will make you fall asleep faster and leave you waking up more refreshed.
3. Say goodbye to smoking: Smoking is the enemy of good sleep and of good health in general. Nicotine affects the body in a way that makes it difficult to fall asleep easily.
4. A good place to rest: Where you sleep should be a temple of tranquility and silence. Cell phones, computers and televisions should be far away from where you sleep. It is best for this place to be dark, relatively cool and as peaceful as possible.
5. Sleeping pills are not helpful allies: Avoid taking pills to fall asleep and see a specialist about the best way of taking them over the shortest possible amount of time.
6. If you can’t fall asleep, get up: Staying in bed while awake for over 20 minutes is an indicator that you are not relaxed and that it is going to take some time to fall asleep. Wake up, read for a while, then go back to bed.