How to Improve the Quality of Sleep

The end of the holidays and the beginning of classes bring a great challenge: the adaptation to a new routine. To prevent the poor quality of your sleep from affecting your academic performance, here are 5 simple tips that will help you sleep better and make the most of your rest hours. Take note! Let’s check out these few good ideas!

1. Exercise

If you want to ensure a night of deep rest, it will be essential that you spend energy during the day, for example, playing sports. Try to perform your exercise routine early in the morning or in the afternoon, to avoid stimulating the body before going to bed.

2. Take at least 30 minutes of sunshine daily

Exposing yourself to the sun will increase your levels of serotonin and melatonin, two hormones that are responsible for regulating various functions, such as sleep, appetite, and mood. Melatonin, whose production is induced by serotonin, is precisely responsible for regulating our circadian rhythms, which at the same time are responsible for controlling our sleep patterns.

3. Choose a suitable position

Did you know that the position we adopt while we sleep has a direct impact on how we will feel the next day? To avoid suffering unnecessarily, below we explain which the correct positions are and which ones you should avoid.

Quality of Sleep

While scientific evidence indicates that sleeping on your stomach may damage your neck and may put too much pressure on your lungs, making breathing difficult, sleeping on your back will improve posture and also reduce headaches and insomnia. It has also been shown that sleeping on the left side is more beneficial than doing it on the right. The reason? Adopting the first position, in which the body rests on the left side, promotes digestion, lymphatic drainage, circulation, and cardiac activity. On the other hand, leaning on the right side increases the chances of suffering from gastroesophageal reflux, better known as heartburn.

6. Eat a light dinner

Make your last meal of the day about 3 hours before bedtime. Remember that eating too close to the time you go to sleep will suddenly make your digestive system work, which could cause stomach upset during the night.

Also, try to eat “healthy” fats, present in fruits, fish and other plant-based foods, and stay away from caloric foods. In this regard, a study from the University of Minnesota that examined the relationship between animal fat intake and sleep found that these first reduce orexin levels, a brain chemical responsible for regulating sleep habits. Lower orexin levels not only cause difficulties in falling asleep but also increased the feeling of fatigue during the day.

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