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Abstract

</h2><p id="a672">You might need to finish a task in the night and feel so tired that you choose to prepare a coffee to gain some energy. However, it affects your nervous system and stays 6–8 hours in your body. Caffeine can significantly worsen your sleep quality especially in the last hours where you want to sleep.</p><h2 id="b4f8">What to do instead?</h2><p id="fd23">Drink some water and wash your face to make you wake up until you finish your work and by the end</p><p id="ed11">Drink some herbal teas like chamomile, it helps to sleep, is commonly used to treat insomnia and is known as a mild tranquilizer and sleep-induced</p><blockquote id="8046"><p>Chamomile tea contains an antioxidant called apigenin, which may help initiate sleep. — Healthline</p></blockquote><h2 id="8435">2. Avoid doing exercise too late</h2><p id="4a72">when you do exercise your system starts to work faster and boost your metabolism. Your heartbeat starts to accelerate making it difficult to calm down your body and try to sleep after that.</p><h2 id="8124">What to do?</h2><p id="7f7c">Instead of that, you can try doing some stretches to relax your muscles and have some massages before sleep.</p><p id="34af">Releasing your muscles after a workday will be beneficial and your body will thank you.</p><h2 id="520a">How to do it:</h2><p id="e5e2">Follow a stretch routine for 5 minutes, breathe slow and finish with some massages in your neck and back.</p><p id="5c95">It helps if you use some natural oils and creams to make you feel more relax.</p><h2 id="00ce">3. Darken the room where you sleep</h2><p id="e2a4">you need to create a good environment to sleep and the light is very important.</p><p id="cdcb">Dimming your lights a few hours before sleep will alert your system and making realize that the time to sleep is close, it will make you easier to feel sleepy and have a excellent sleep quality. You will wake up with more energy the next day.</p><h2 id="add4">How to do it?</h2><p id="8024">Unplug every device that you have in your room, close your windows and doors. If is in you condition buy some earplugs to reduce the noise when you are sleeping</p><h2 id="22da">4. Don’t overthink</h2><p # Options id="6982">You might have to finish a project , wake up early to do some important activity or take the children to the school, pay some debts have an important meeting or anything else that won't make you sleep well</p><blockquote id="a46c"><p>“Thinking too much leads to paralysis by analysis. It’s important to think things through, but many use thinking as a means of avoiding action.”– Robert Herjavek</p></blockquote><p id="29b4">Deliberate your mind, use your time to rest well to wake up full of energy and give you best the next day</p><h2 id="db6d">How to do it</h2><p id="c5ef">If you are too worried about something divided it in small task and make a plan to finish it</p><p id="b22a">When we have a problem written it gives you more control and makes you feel more distressed. And you will not overthink that.</p><p id="7453">Eliminate external sounds and reduce noise</p><p id="06de">You need to reduce the noise where you sleep and there are a lot of ways to do it. For instance, you can put in silence your cellphone, it could affect your dream if it rings in the overnight when you are in a deep stage of sleep.</p><p id="b3b4">And in consequence, make you feel tired in the morning.</p><h2 id="55c7">How to do it?</h2><p id="4974">You can cover every space that is illuminated with curtains, turning off every electronic device and if the sound is external and out of your control you can opt using earplugs for sleeping and a sleep mask to disconnect from everything.</p><h1 id="5233">Final thoughts</h1><p id="7c8d">Having a good sleep quality doesn’t need to be so difficult, just give it to you the correct environment and atmosphere to have a good rest.</p><h2 id="5e6c">In resume you have to:</h2><p id="1bad">.Avoid caffeine</p><p id="91bc">. Avoid exercising too late</p><p id="e9da">. Drink an herbal tea to sleep better</p><p id="c60d">. Do massage and stretches to relax your muscles</p><p id="e64d">. Don’t overthink</p><p id="3f31">.Darken your room</p><p id="4598">. Minimize noise</p><p id="22e5">Adapting these habits to your day can help you see your mornings differently and improve your mood, use what you think is most convenient for you</p></article></body>

5 Proven ways to improve your sleep quality

You can sleep better than ever before…

You alarm sound and you open your eyes just to snooze your phone to go back to sleep for a little more minutes

We might think that sleeping 5 minutes more would give us more energy to wake up but is all contrary to that

You are starting a new cycle of sleep and when you tried to wake up in the middle of your cycle you will feel more tired than just wake up when you first open your eyes.

In order to feel more rested you need to complete your cycles of sleep at least 4 to 5

Why is important to complete our cycles of sleep?

It’s a necessity for optimal functioning for our brain. Contrary to what you might think our brain sorts and processes the day information Storing its information, senses, feelings in the long term memory.

In deep sleep, you start a cycle of REM(rapid eye movement). It’s where we have the most vivid dreams and our brain works very fast.

So is important to have a good environment and a quiet place to sleep, to not interrupt the most important stages of your dream in order to have a great quality of sleep.

Don’t underestimate the time that you sleep because is vital to our physical health and emotional wellbeing, Good quality sleep can:

. Reduces stress

. Improve your memory

. Put you in a good mood

. Reduces your chances of diabetes

. Maintain your weight healthily

. Lower your blood pressure

With that in mind there some tips that you can do to improve your sleeping.

1. Don’t consume caffeine in the night

You might need to finish a task in the night and feel so tired that you choose to prepare a coffee to gain some energy. However, it affects your nervous system and stays 6–8 hours in your body. Caffeine can significantly worsen your sleep quality especially in the last hours where you want to sleep.

What to do instead?

Drink some water and wash your face to make you wake up until you finish your work and by the end

Drink some herbal teas like chamomile, it helps to sleep, is commonly used to treat insomnia and is known as a mild tranquilizer and sleep-induced

Chamomile tea contains an antioxidant called apigenin, which may help initiate sleep. — Healthline

2. Avoid doing exercise too late

when you do exercise your system starts to work faster and boost your metabolism. Your heartbeat starts to accelerate making it difficult to calm down your body and try to sleep after that.

What to do?

Instead of that, you can try doing some stretches to relax your muscles and have some massages before sleep.

Releasing your muscles after a workday will be beneficial and your body will thank you.

How to do it:

Follow a stretch routine for 5 minutes, breathe slow and finish with some massages in your neck and back.

It helps if you use some natural oils and creams to make you feel more relax.

3. Darken the room where you sleep

you need to create a good environment to sleep and the light is very important.

Dimming your lights a few hours before sleep will alert your system and making realize that the time to sleep is close, it will make you easier to feel sleepy and have a excellent sleep quality. You will wake up with more energy the next day.

How to do it?

Unplug every device that you have in your room, close your windows and doors. If is in you condition buy some earplugs to reduce the noise when you are sleeping

4. Don’t overthink

You might have to finish a project , wake up early to do some important activity or take the children to the school, pay some debts have an important meeting or anything else that won't make you sleep well

“Thinking too much leads to paralysis by analysis. It’s important to think things through, but many use thinking as a means of avoiding action.”– Robert Herjavek

Deliberate your mind, use your time to rest well to wake up full of energy and give you best the next day

How to do it

If you are too worried about something divided it in small task and make a plan to finish it

When we have a problem written it gives you more control and makes you feel more distressed. And you will not overthink that.

Eliminate external sounds and reduce noise

You need to reduce the noise where you sleep and there are a lot of ways to do it. For instance, you can put in silence your cellphone, it could affect your dream if it rings in the overnight when you are in a deep stage of sleep.

And in consequence, make you feel tired in the morning.

How to do it?

You can cover every space that is illuminated with curtains, turning off every electronic device and if the sound is external and out of your control you can opt using earplugs for sleeping and a sleep mask to disconnect from everything.

Final thoughts

Having a good sleep quality doesn’t need to be so difficult, just give it to you the correct environment and atmosphere to have a good rest.

In resume you have to:

.Avoid caffeine

. Avoid exercising too late

. Drink an herbal tea to sleep better

. Do massage and stretches to relax your muscles

. Don’t overthink

.Darken your room

. Minimize noise

Adapting these habits to your day can help you see your mornings differently and improve your mood, use what you think is most convenient for you