10 tips for sleeping well

Sleeping well recharges us from an energetic point of view and is also good for skin, hair and beauty in general. Here are 10 good habits to achieve this.Sleeping well is not just a pleasure, but a necessity. And if when you wake up in the morning you feel more tired than when you closed your eyes in the evening, it is better to take action as soon as possible. It means that you have bad habits that do not allow you to sleep well, thus undermining your psycho-physical health. Sleep , in fact, is an essential ingredient for the health of the psyche and body, which is why it must be absolutely respected.

The canonical eight hours of sleep are sacred (if health wasn’t enough) also for beauty, from skin to hair, all the cells in our body regenerate during the night, while we sleep.

Here are 10 tips for sleeping well that are very easy to put into practice.

1. Avoid using gadgets before going to bed

You have to stop using gadgets at least 60 minutes before bedtime.To sleep well, avoid bright screens ,Turn off your TV, computer, smartphone and tablet at least an hour before sleeping.Televisions, computers, video game consoles, smartphones, tablets and any monitor should be turned off and not used for at least an hour before sleeping.First of all because of the blue light they emit , an obstacle to falling asleep and resting. Plus they overstimulate the brain , not allowing it to relax and fall asleep. The use of social networks is a chapter apart (and even worse) it triggers a cycle of often negative thoughts that hinder peaceful sleep.

2. You can eat pasta in evening

Yes, eat pasta in the evening if you want to sleep well. Carbohydrates promote relaxation. If you want a restful sleep, treat yourself to a nice plate of pasta in the evening.The scientific journal The Lancet Public Health has in fact shown that eating pasta for dinner improves your night’s rest (as well as not making you gain weight).The reason why pasta would help you sleep better has to do with tryptophan which would increase in the brain because carbohydrates increase the bioavailability of the amino acid by increasing insulin. Furthermore, eating carbohydrates in the evening helps you better follow a low-calorie diet, thus leading to weight loss.

3. Eating lightly in the evening

You should fasting or eating lightly in the evening.Digestion may keep the body too active. While on the one hand eating pasta in the evening helps you sleep better, on the other, evening fasting is also good for sleep .The so-called Dinner canceling, the diet that eliminates dinner, not only helps you lose weight quickly but also help you rest much more deeply.The reason is simple not having introduced food into the digestive system, the stomach, the intestine and also the circulatory system will be more at rest, so the body in general will be positively affected. 

In the morning you will wake up much less burdened, rested and fresh. As well as ready for a hearty breakfast.

4. Yoga

Do yoga to combat stress But don’t do physical activity after dinner. Clearly yoga , due to its relaxing effects that counteract stress, is one of sleep’s best friends.However, it is good to know that it is better not to do a yoga session just before going to bed, since it is physical exercise, yoga also releases substances such as adrenaline and epinephrine, which are not friendly to rest. It would therefore be better to indulge in a bit of yoga throughout the day, at the latest before dinner.

5. Smell lavender to relax

The lavender aroma facilitates sleep. Lavender is an incredible ally for nighttime relaxation. Research has established that its aroma facilitates sleep , decreasing heart rate and blood pressure.Keep a bunch of lavender next to the bed or sprinkle a few drops of lavender hydrolat on the pillow: you will fall asleep faster and your rest will be deeper.

6. Darkness and ambient light

Darkness and ambient light are essential for good sleep. Sleeping in the dark promotes deep sleep. Darkness is fundamental: to truly rest, it is a good idea for the bedroom to be darkened to the maximum .If street lights or car headlights were to interfere with the darkness of the room, in fact, they would also negatively interfere with sleep. So equip yourself with roller shutters, shutters, blackout curtains and all those accessories that help shield the light. However, it is a good idea to let some natural light filter in when you wake up , to ensure that your brain understands that it is daytime and that the time to get active has come .

In addition to the ambient light that can be let in naturally through the windows, there are also intelligent technological devices to simulate natural light. From pillows with an integrated lighting system to simulate dawn to bedside lamps that activate at sunrise, softly projecting the light of the first day, you can opt for one of the many tech allies.

7. Don’t drink anything after dinner

Don’t drink especially alcohol after dinner. Be careful not to eat salty foods for dinner To avoid the so-called “nocturia” , excessive urination during the night which obviously hinders sleep (having to get up to go to the bathroom), it would be a good idea to limit the introduction of liquids in the evening (especially alcohol, which should be totally eliminated to encourage sleep).We should therefore also avoid or limit foods that are too salty to avoid increasing thirst. A good practice is obviously to go to the bathroom just before going to bed to empty your bladder.

8. Taking a relaxing bath

Taking a relaxing bath or shower helps you fall asleep faster. Adjust the water temperature according to the season. An infallible way to fall asleep faster is a relaxing bath or shower. Not just hot in summer, for example, lukewarm or cool water is better, to lower body temperature and make the night more refreshing.A study found that a 90-minute hot bath before going to sleep improves the quality of sleep and helps you sleep more deeply. If you don’t want to get wet from head to toe, an alternative is to focus on your feet: a foot bath of hot water in winter and cool water in summer helps to lower (or raise) body temperature, improve blood circulation and relax . In short, to sleep better.

9. Don’t exercise before bed

Don’t exercise before bed. No, not even love making (but do both first). Exercising is one of the best and scientifically valid ways to help sleep and health. Exercise can reduce time falling asleep by 55%, night waking by 30% and anxiety by 15%, while increasing total sleep duration by 18%.

Although daytime activity is essential for nighttime rest, doing it too late in the evening ends up causing sleep disturbances.The stimulatory effect of exercise increases the level of wakefulness because it stimulates hormones such as epinephrine and adrenaline. Also in this case, as with yoga, it is better to do it a maximum of a couple of hours before going to sleep to benefit from it to the maximum without hindering falling asleep.

10. Natural amino acid supplements

Taking natural amino acid supplements helps sleep. Natural amino acid dietary supplements help promote muscle relaxation and sleep. Among the most valid, there is melatonin , a substance that is naturally produced by our body to regulate sleep, but which sometimes needs to be integrated. Then there is theanine which reduces stress and promotes relaxation; GABA (or gamma-aminobutyric acid) which promotes calm and sleep ; 5 -hydroxytryptophan which is an amino acid derivative obtained from tryptophan and is a precursor of serotonin, the happiness hormone which also regulates sleep.

Hops are also widely used thanks to their sedative properties; lemon balm which counteracts anxious states; passionflower which promotes falling asleep; the lime tree that relaxes, as well as the famous valerian .