Top 10 consejos de cómo conciliar el sueño por las noches

Top 10 consejos de como conciliar el sueño por las noches

como conciliar el sueño

1. Apaga tus aparatos

Esta es una buena estrategia ya que la luz azul emitida por un teléfono inteligente, una televisión y la pantalla de la computadora pueden suprimir la melatonina (una hormona que te ayuda a dormir) y aumenta tu estado de alerta.

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2. Evita tomar una copa antes de ir a la cama

cómo conciliar el sueño, pues Por muy placentera que pueda parecer una copa, desafortunadamente puede conducir a un sueño poco profundo. El alcohol de hecho perturbara algunas cosas importantes en el cerebro, como la consolidación de la memoria

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3. Levántate temprano

Si estás teniendo problemas para dormir, levantarte temprano podría ser la solución para ti. Podría parecer brutal, pero puede darte resultados. Exponte a la luz de la mañana lo más que puedas. Eso ha demostrado que estabiliza la sincronización dormir/despertar del reloj del cuerpo humano

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4. Olvida tus preocupaciones

como conciliar el sueño pues esto es importante que lo sepas Apartar un momento tranquilo por la noche para meditar, descansar o rezar fue una respuesta popular Es importante dejar de lado las preocupaciones que se acumulan durante el día, ya que pueden afectar la iniciación y mantenimiento del sueño.

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5. Haz ejercicio

Ya sea que estés nadando, corriendo, o practicando yoga, el ejercicio regular puede hacer que duermas muy bien por la noche. Es mejor hacer ejercicio seis horas antes de irte a la cama ya que tu cuerpo permanece sobrecalentado durante varias horas después de un ejercicio vigoroso, causando el estado de vigilia.

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6. Haz un poco más de ejercicio…

Para aquellos que tengan algo más picante en mente, el sexo fue sugerido como una buena forma de dormir bien por la noche… aunque toma en cuenta que esto también podría ser considerado una forma de ejercicio.

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7. Toma una bebida caliente

Una bebida caliente (sin alcohol) antes de dormir es una buena manera de relajarse y prepararse para dormir, siempre y cuando no contenga cafeína. Trata de calmarte al menos 30 minutos antes de la hora en que deseas ir a la cama… y entra en un estado relajado, sea lo que sea para ti, podría ser una bebida caliente con leche o leer unas páginas de una novela. Evita el café, chocolate y bebidas gaseosas al menos seis horas antes de acostarte. El té sin cafeína está bien… pero no bebas mucho o podrías necesitar ir al baño a medianoche.

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8. Escucha música

Desde sonidos de la nueva era hasta ritmos de gospel y podcasts relacionados con el sueño, muchos se quedan dormidos escuchando música. Los sonidos relajantes pueden ser una buena forma de quedarse dormido, pero algo más ruidoso podría tener el efecto contrario.

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9. Toma medicamento como último recurso

Si bien es posible obtener resultados en el corto plazo, es importante ser consciente de los efectos no deseados y consulta con tu médico si estás experimentando problemas para dormir. No abuses de los medicamentos para dormir… si los necesitas durante poco tiempo hazlo bajo la supervisión de tu médico y no te automediques.

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10. No compliques las cosas

Para algunos de ustedes, es así de fácil.

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