What to do and what not to do when going to bed

The bed isn't an office or a dining table. The best way to fall asleep is to read a book before turning out the light. Lavender drops on the pillow.

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What to do and what not to do when going to bed

WHAT TO DO AND NOT TO DO WHEN YOU GO TO BED

Accommodation It's essential. And unfortunately, insomnia is a very common condition. But to avoid sleep problems, you need to start from the beginning: the dos and don'ts of bedtime. Creating a clear separation between bed and the rest of your day, from work to food, from texting to watching TV. Here are the fundamental dos and don'ts of bedtime.

WHEN TO GO TO BED

Not too early, not too late: it's about listening to your body, adopting a healthy habit, and sticking to it. Also, because we're not all the same, and every body reacts differently to sleep schedules. The bed must be associated with sonno and not the difficulty of falling asleep. So it's a good idea to go to sleep when you notice you're having trouble keeping your eyes open.

What to do and what not to do when going to bed

TO BED ONLY TO SLEEP

The bed is not an office, even just for the smart workingUse your bed only for sleeping, so remove everything that isn't related to sleep: your phone, TV, and computer. Furthermore, electronic devices, with their brightness, interfere with the production of melatonin, the sleep hormone, inhibiting it.

GET UP WHEN YOU ARE AWAKE

Do you wake up very early? Get up, take a walk and maybe a good Breakfast, and then go back to sleep, or at least try. Never stay awake in bed for more than twenty minutes. If you can't fall asleep, it's best to get up and go into another room, perhaps to read or listen to relaxing music.

COMFORTABLE BED

A comfortable bed is essential for a good night's sleep. Use a comfortable and welcoming bed and make sure your bedroom is too, paying attention to temperature, lighting, and noise.

reading in bed

READING INCENTIVES SLEEP

The best way to fall asleep well and without problems is read A book. A good read that shouldn't be too demanding, so as not to overstimulate your mental activity and thus delay sleep. And, of course, reading work-related texts is prohibited. When sleep comes, while you're reading, indulge it and turn off the lights.

YOU DON'T EAT IN BED

The bed isn't a kitchen, or a dining table. You don't eat between the sheets. If you wake up hungry in the middle of the night, it's best to get up and go to the kitchen only for a piece of fruit, avoiding opening the refrigerator. Eating at night It is not useful for the metabolism and risks making us gain weight.

WARM-UP EXERCISES

Even gymnastics is not a good thing to do in bed. Instead, make room for relaxation exercises or Mindfulness when you're lying down. If you notice thoughts crowding your mind, it's best to get up again.

What to do and what not to do when going to bed

NAP TIME

La nap, during the day, is very beneficial, for example, it cleanses the brain and improves memory, but it should not exceed half an hour. Set an alarm, if necessary. Otherwise, it is counterproductive and risks altering the night's sleep cycle, dragging you towardsinsomnia.

ESSENCES ON THE PILLOW

A few drops of essences can help you fall asleep and sleep well. Among these: lavender essence and lemon balm.

THE PHOTO ON THE BEDSIDE TABLE

According to several experts, looking at a beautiful photo on your bedside table before falling asleep and turning off the lights is a helpful way to relax, and to fall asleep naturally and peacefully.

WHAT HELPS YOU SLEEP:

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