Does sleeping better without taking any medicine seem impossible to you?
Sleep is an essential time for the body to rest its functions. It needs to be a continuous process, preferably for 8 hours a night, in order to exert its anti-inflammatory, calming, and rejuvenating effects.
The number of people with prescription sleeping pills is very high. I recognize that sleeping with medication is better than no sleep, however, I understand that this medication is prescribed indiscriminately.
There are small changes you can make to your everyday life that will ensure you get a good night's sleep. Before seeking medication use, it is worth following the tips.
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Prepare the body for sleep
You need to understand that your circadian cycle is defined by the way your body adapted thousands of years ago. We are modern men with a physiological system programmed to survive the caves.
Knowing this gives you an advantage when preparing for sleep. Think about what sleep conditions were like a few millennia ago. Certainly without any in-room screens, games, or even great meals.
At the end of the day, your body stops producing stimulating hormones – such as cortisol and adrenaline – and starts releasing melatonin. However, with our current nighttime habits, we, unfortunately, have a negative impact on this hormone production.
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darkness and silence
The first ingredients for a full night's sleep are darkness and silence. It seems obvious, but unfortunately, it goes further and further from our reality.
When I speak of darkness, it must be pitch black. Not even the traces of your hand should be visible. Therefore, it is worth investing in curtains that prevent light from entering the room.
I also recommend decreasing contact with screens at least an hour before bed. Cell phones, notebooks, tablets, among other electronics, emit blue light. Our brain identifies light as white, but our eyes perceive blue. This light impairs the body's production of melatonin.
Likewise, silence is essential. This one seems to be even more difficult to conquer. If you live in a region with many night sounds, it is worth betting on noise-canceling earplugs. Only then will your brain shut down and get into quality sleep.
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balanced diet
10,000 years ago, it is evident that our ancestors did not rely on large amounts of food just before bed. Much less in the form of carbohydrates, as is our current reality.
In addition to paying attention to what you eat, you need to pay attention to the nutritional quality of the food. Your body can't rest if the digestive system has to work hard.
I know that in everyday life it is difficult to reconcile the best times for nighttime meals. Ideally, the last meal should be at least two hours before bedtime.
But, if due to your work routine, training and studies, you can't stop having dinner too close to bedtime, I have a tip. Eat well in the afternoon. When the body is satiated around 5 or 6 pm, the chances of you feeling very hungry at night decrease.
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Before bed, give preference to vegetables and lighter proteins. Leave foods with carbohydrates, heavy proteins, and others for the moments of the day.
The combination of these factors makes you able to sleep better without taking any medicine.
I hope this article helps you to achieve more quality of life.
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