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Three tips to sleep better

Going towards summer, with the changing routines, the rising temperatures, and more sunlight hours, it is possible that you go to bed and stay there with your eyes wide open; unable to sleep. Even if it's just for a couple of minutes, it can be annoying and uncomfortable, especially if it happens continuously.

For some of you, the situation might not be so problematic if you can get up a little bit later. But for the rest of us, postponing the morning alarm is just not a viable option. And it’s in this exact moment when you regret about that “lost sleeping time”. If this is your case, this article is perfect for you.

Here you have three simple, useful and practical tricks to accompany yourself gently and effectively towards sleeping.

1. Manage your dinner properly. This first step is crucial, and it might not be as simple as it may seem. Having a big dinner can make it harder to fall asleep, making it difficult to digest all the food, just like eating too little, since you'll start feeling hungry again. Dinner should be a complete meal with fresh fruit or vegetables, a correct amount of proteins and possibly even a portion of carbohydrates, preferably wholesome.

If you feel like starving just before going to bed, a small healthy "snack" can be helpful: fresh fruit with some almonds, for example. In this way, you will control that appetite that impedes your resting, even if the lipolysis activity (fat consumption) of glucagon is somewhat inhibited. If this is your case, the pros and cons should be evaluated, taking into consideration, for the days to come, that probably your dinner was too small or not very balanced (too many fast-absorbing carbohydrates and little fibre and/or protein).

2. Stay active. Doing some exercise during the day is another panacea for a night of healthy sleep. The release of endorphins and the reliable support of sport in stress management helps to reach the bed with a clearer mind and a more serene heart. It doesn't have to be a marathon, but a well-defined workout routine adequate to your needs and possibilities.

3. Meditate. Most of us tend to stay awake in the evening and think about diverse issues and situations that happened during our day. Some of these thoughts tend to mislead our judgment, hampering our sleep. Remember that brightening the mind helps to have clear ideas and focus on what matters.

Meditating is easy: start by putting yourself in a comfortable position and breathing deeply. Mentally count your relaxed breaths and concentrate only on the feeling of well-being that creates your diaphragm that gently goes up and down.

Think about meditation as a renewed version of "counting the sheep". Consider that the things that we cannot change are the ones that tend to worry us the most. Sometimes, the best you can do is to let them go. Allow your body to rest and let your sleep bring new ideas and possible solutions.

We hope that these tips will help you to “sleep in peace and wake in joy”. Have a nice rest!