Say goodbye to sleepless nights and get a good night’s sleep and wake up feeling refreshed.

You are sometimes so tired that you can’t fall asleep. Sometimes, you fall dead asleep when you hit the bed only to find yourself fully awake three hours later. And there are times when you wake up and feel as if you have not had any sleep at all.

 Would you like to hear some tips to help you avoid all that?

1. Your room: Sleep in a clean, tidy, peaceful and quiet place. Get a bed with a good mattress and change it every ten years. After that it loses its shape and it makes you feel uncomfortable. You will also need to change the pillow. Look for one that suits your usual posture and wash the covers every now and then.
2. Sleep in the dark. Light hinders the production of melanin, which is indispensable for a deep sleep.
3. Neither hot nor cold. 21 degrees is ideal. Don’t cover up too much or you will wake up in a sweat.
4. Routine. It is important to follow a timetable and have a routine every night. Your brain will anticipate the rest.
5. Bed is for sleeping. Try not to go over your mail or plan anything once you go to bed. If you want to read something, you can, but not something that upsets or worries you. The television is better off in the living room.
6. Avoid siestas of over 20 minutes. Otherwise your biorhythms will change and you will find it hard to fall asleep. You are recommended to sleep between 6 and 8 hours, but mainly at night, when you can really switch off.
7. Do exercise. When you release endorphins, you manage to relax your mind and you will sleep more soundly. Not just before you go to bed, of course. At least two hours before.
8. Avoid tobacco and alcohol. Nicotine keeps you alert and alcohol temporarily depresses the nervous system but then activates it so you will wake up in the middle of the night.
9. Do not take caffeine after six pm.
10. Have an early supper. At least one hour before if it is a light one, and two hours, if it is heavy. Include foods with tryptophan which stimulate the production of serotonin and melanin. Turkey, chicken, eggs, fish, nuts, bananas, honey, milk and derivatives like yoghourt.

Avoid taking pills before you go to bed, but, if you do feel you need them, consult your doctor.

This post is also available in: Spanish