Experiences of stress intense or overstimulation can interfere with the night dreampreventing the number of hours recommended to maintain a Good life quality and reach the maximum body performance. So it is important to make a sleep cleansing.
What is a sleep cleanse?
Sleep cleansing, also called sleep hygiene, refers to the adoption of practices and Healthy habits related to the moment of sleep. It consists of establishing a routine and a conducive environment that encourages adequate rest.
Step by step to do a sleep cleanse
Sleep deeply and without interruptions during the eveningfor the appropriate number of hours, is essential to maintain both physical and mental health. Lack of adequate sleep can affect brain function, making it difficult to concentrate, alert, and complete daily tasks.
To ensure a good rest, it is important to follow a schedule routinecarry out physical activity regularly, avoid beverage consumption with high caffeine content, limit the use of electronics devices before sleep.
Control breathing
The body relaxation can be achieved through a slow and deep breathing. This approach helps reduce the heart rate, sending signals to the brain to slow down the daily rhythm and facilitate quick falling asleep. Practicing mindful breathing techniques before bed can be beneficial in promoting a calm state and prepare the body for a restful rest.
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Relax muscles
The muscle tension can make it difficult to rest, so stretching before going to bed can be optimal to achieve greater relaxation. Stretch the muscles helps release accumulated tension during the day, which facilitates the process of relaxation and prepares the body for To fall asleep more effectively. Incorporating a brief stretching routine before going to bed can help improve the quality of your night’s rest.
Have a blank mind
Reach the night with the loaded mind of thoughts can make it difficult to fall asleep. Excessive thoughts can agitate the brain and distract him from the moment of rest. Thus, free the mind With the help of meditation it can be beneficial to prepare for sleep.
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Listen to soothing music
Set the space with soft music, relaxing sounds or low vibration songs can facilitate To fall asleep faster and without distractions. The music that evokes sensations of happiness and calm can help create an environment conducive to rest.
Prepare the room
The bedroom is the place intended for rest, Therefore, it must be appropriately set to stimulate sleep. It is advisable choose light colors in pastel or neutral tones, ensure a good ventilation and air circulation, avoid exterior light entry and opt for one warm lighting. Likewise, having a comfortable bed and pillows can promote comfort and rest.
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Take an infusion
Some infusions They can be allies in falling asleep, like chamomile teacontaining melatoninthe sleep hormone. Another option may be to enjoy a glass of hot milkwhich can also help relax the body and facilitate the rest.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
