Without a doubt, sleep is a very important factor that directly affects people’s health. But, getting a good, long and deep sleep is not an easy task for many people. At Handsome & Men, we give you some tips to help you have a deep sleep.
How to have a deep sleep
When the conciliation of sleep is not adequate, the most common is to suffer alterations that prevent the development of day-to-day activities normally. Therefore, experts in the field recommend having good sleep habits and taking care of the rest environment.
In this sense, there are many people who wonder how to have a deep and restful sleep, since they are unable to rest when they sleep. The quantity is as important as the quality of sleep.
Therefore, it is necessary to adopt a series of effective measures to help reconcile it correctly. One of the possible options lies in the consumption of melatonin.
Melatonin is a substance that the brain secretes naturally to induce sleep, however, there are options on the market that allow it to be taken externally. In this way, people can consume melatonin before going to sleep to get a deep and restful sleep. This substance does not alter the organization of the phases of sleep, but simply initiates it.
Importance of sleep hygiene to rest
According to Dr. Nitun Verma, a professor at Stanford University and medical director of the
Washington Township Center for Sleep Disorders of Fremont, people must pay great attention to sleep hygiene to get proper rest. For this reason, this medical expert has published a series of recommendations that help improve the quality and quantity of sleep.
On the one hand, it is essential that people improve their lifestyle by carrying out some activities such as regular physical exercise, the use of relaxation techniques or the use of rest routines. In addition, it is also very important to eliminate all those exciting substances that affect sleep such as coffee, tobacco or alcohol.
On the other hand, to achieve a deep and restful sleep it is necessary to change the conditions of the rest environment, either by replacing the bed, eliminating the lights or eliminating external noises.
Causes that do not allow you to have a deep sleep
One of the main factors that prevent deep sleep is closely related to the rest environment, however, this is not the only cause that affects sleep problems that people have.
For example, experts point out that it is very important to establish a regular sleep schedule, since this action significantly helps to obtain a better rest.
Going to bed at a reasonable time or waking up at the same time each day influences your sleep. For this reason, it is essential to use an alarm clock every day, except on weekends, a time that can be used to sleep in later.
Other causes that prevent deep sleep have to do with sleeping at high temperatures and staying awake in bed. In the first case, the body and brain must reduce the average temperature by approximately one-degree centigrade, so it is necessary to maintain a cool temperature in the rest environment.
In the second case, it is very important not to carry out daily activities while in bed: eating, reading the news, checking email, sending messages, etc.
Guidelines for a deep and pleasant sleep
As mentioned above, people who have sleep problems must follow a series of guidelines to remedy them. Taking melatonin before sleeping, maintaining a regular schedule or using relaxation techniques are some highly advisable actions, although other guidelines are more related to the conditions of the rest environment.
In addition to establishing a cool temperature in the bedroom, it is also essential to have a comfortable bed and wear comfortable clothes to fall asleep.
Similarly, people should create a dark and quiet environment to sleep, where tranquility reigns at all times.
Above all, just before sleeping you should not use luminous screens: Smartphone, Tablet, computer, etc.
Although a priori it may seem a less relevant factor, the reality is that diet also influences sleep. Therefore, it is best to make light dinners. We must avoid fats, carbohydrates, red meat and not take exciting substances such as coffee , tobacco or alcohol before sleeping.