11 tips from a renowned clinic for getting to sleep at night

Good rest

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Getting restful sleep isn't easy , especially if you've been busy during the day. At the same time, worrying about not sleeping creates more anxiety and makes it even more difficult to rest. For this reason, the Mayo Clinic published 11 recommendations to alleviate this condition and regain energy.

1. Keep regular schedules. Always go to bed and wake up at the same time, even on weekends, to help your body establish a stable circadian rhythm.

2. Avoid long, late naps

Limit naps to less than 30 minutes and avoid napping in the late afternoon to avoid interfering with nighttime sleep.

3. Exercise, but not before bedtime

Regular exercise promotes deep sleep, but it is not advisable to do it just before bedtime.

4. Use the bedroom only for sleeping

Avoid activities such as eating, watching TV, or working in bed so that your brain associates that space only with rest.

5. If you can't sleep, get up

If you are still unable to sleep after 20-30 minutes of lying awake, leave the room and do a relaxing activity (reading, listening to soft music) until you feel sleepy again.

Good rest

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6. Create a comfortable and pleasant environment. Make sure your bedroom is dark, quiet, well-ventilated, and at a comfortable temperature. Consider using earplugs or an eye mask if necessary.

7. Don't check the time at night

Don't look at the clock if you wake up; this can increase anxiety and make it difficult to get back to sleep.

8. Establish a relaxing bedtime routine

Spend at least an hour before bedtime doing quiet activities such as reading, meditating, taking a bath, or practicing breathing exercises.

9. Eat light and in advance

Large, heavy dinners are enemies of sleep. Try to eat dinner several hours before bedtime to avoid digestive discomfort that could disrupt your sleep.

10. Limit consumption of stimulants and alcohol

Avoid caffeine, tea, energy drinks, tobacco, and alcohol from mid-afternoon onwards, as these can make it difficult to fall and stay asleep.

11. Choose a comfortable position and arrange everything for resting.

Make sure you're comfortable in bed and wear appropriate clothing. A good mattress and pillow are also essential.

How can you complement these sleep techniques?

In addition to ideal rest techniques, there are various recipes and natural remedies that can help you fall asleep and combat insomnia. A cup of tea before bed can be a good way to accompany your restful sleep.

1. Valerian: It's one of the most popular natural remedies for deep sleep. Its sedative properties relax the central nervous system and help reduce worry and stress.

2. Passionflower: With anxiolytic and sedative properties, passionflower is ideal for combating insomnia, reducing anxiety, and avoiding nighttime awakenings.

3. Chamomile: Traditionally used to calm and relax, chamomile helps reduce anxiety and promote sleep. It can be taken as an infusion before bed.

4. Melissa (lemon balm): This plant helps relax the nervous system and is useful for a pleasant, uninterrupted sleep.