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How to Improve Sleep Quality: Natural Remedies and Good Habits
Resting well is fundamental for a person's health. Through quality sleep, the body regenerates, and the brain gets rid of accumulated toxins during the day, retaining only the most important memories.
Although, on average, an adult needs at least 7-8 hours of sleep to feel rested, this rule is not universal, and some people might have different needs. What truly matters is the ability to sleep enough to feel adequately rested.
However, for many, this goal seems like a real mirage, causing not only fatigue but also stress and other psychological problems. The causes of poor sleep can be numerous, and here we will try to clarify the main reasons that prevent proper rest and the good habits that can concretely help improve sleep quality.
What Can Cause Poor Sleep Quality
The problems at the root of poor sleep are numerous, and while in some cases these are related to issues like obesity, depression, or sleep disorders, for the majority of people, the difficulties derive from bad habits.
Among these, for example, are the excessive use of electronic devices before going to bed, very heavy dinners, intense physical activity in the hours leading up to rest, or an inadequate temperature in the room.
In all these cases, a change is fundamental to being able to sleep better at night.
How to Sleep Better at Night
To rest well at night, there are some rules that should be respected. Let's see them together.
1. Follow the Natural Sleep-Wake Rhythm
Among the tips for sleeping well at night, one of the most important is certainly to regulate your sleep-wake cycle. It's important to commit to going to bed and waking up at the same time (even on weekends) so that our biological clock regulates itself autonomously, and we don't have too much trouble falling asleep in the evening.
If you happen to stay up late, you can recover lost sleep hours with short afternoon naps. However, to avoid having problems during the night, it is essential that these never exceed 15-20 minutes.
2. Expose Yourself to Sunlight During the Day
The sleep-wake cycle is regulated by melatonin, a hormone produced by the pineal gland, a gland present in our brain. With darkness, this gland increases melatonin production, promoting sleep, while with sunlight, production decreases, allowing us to stay awake and active.
Exposing yourself to sunlight during the day, therefore, allows you to arrive in the evening tired and to facilitate the production of melatonin during the dark hours, thus being able to sleep better at night.
The light from electronic devices such as cell phones, computers, and televisions can interfere with this process, making it harder to fall asleep. For this reason, it is advisable to avoid watching TV or using electronic devices before going to bed.
3. Exercise but Not Before Bedtime
Regular physical activity is an excellent way to improve sleep quality. However, it is important to avoid exercising too close to bedtime as this can raise levels of hormones like epinephrine and adrenaline, making it harder to relax and fall asleep.
Physical activity should therefore be scheduled at times of the day that do not interfere with sleep, for example, in the morning or afternoon, so as to arrive in the evening more tired and promote nighttime rest.
4. Make Your Room Comfortable
As we mentioned, sleeping in a dark place is ideal for promoting good rest. However, temperature also plays a crucial role in facilitating falling asleep. It is essential to ensure that the room is neither too cold nor too hot.
The bed must also be comfortable. A comfortable mattress and a pillow that correctly supports the neck can make a big difference between a night of restorative sleep and one of continuous awakenings.
5. Pay Attention to Your Diet
Diet also plays a fundamental role in good rest. Avoiding fatty and particularly heavy foods before going to bed prevents digestion problems and avoids all those discomforts caused by heaviness or reflux.
To sleep better, you should also regulate the consumption of stimulating drinks (such as coffee or alcohol) and limit the intake of too many liquids in the evening hours to avoid waking up frequently to urinate.
6. Relaxation Techniques
Practicing relaxation techniques before going to bed can be extremely helpful for sleeping more. Often, in fact, the cause of insomnia is anxiety, and activities like reading a good book, taking a hot bath, or deep breathing techniques can help you relieve stress and calm down.
The Benefits of Sleeping Well at Night on Mental Health
When we sleep well, our brain has the opportunity to regenerate, consolidate memories, and process the day's emotions. This not only allows us to wake up more rested in the morning but also produces positive effects on our mental health.
This is confirmed by a study from the National Institutes of Health, which has shown that good rest can effectively reduce symptoms of depression, anxiety, and stress. Specifically, what emerged from this research is that people who manage to sleep better are not only less inclined to negative thoughts but are also more motivated to face daily challenges.
This helps us understand how important it is to sleep well at night and the need to intervene on our habits to promote good nighttime rest.
A Help to Sleep Well at Night? Natural Supplements
To facilitate nighttime rest, in addition to modifying our usual behaviors, we can also consider using dietary supplements based on melatonin. These can be a valid support for good rest as they help to fall asleep faster.
However, if insomnia is caused by anxiety or stress, you might replace this type of supplement with one specifically designed to support mental well-being.
We at RedMoringa offer 100% natural dietary supplements with a unique formula enriched with Griffonia, Vitamin B6, Moringa, Agrimony, and Oat extract, which help to relieve anxiety and daily stress, thus promoting a more serene and regenerative sleep.
Choosing the right supplements can be an important step towards improving sleep quality and overall well-being. Find the solution that best suits your needs and experience the benefits of restorative sleep.
https://www.healthline.com/nutrition/17-tips-to-sleep-better
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