A good physical and mental health depends on the habits we have every day, from food and exercise to rest and sleep well. This last one is the most important aspect to be able to properly make the rest of your activities since the effects of good sleeping are positive for your entire body.

Today, and after we all have changed our daily schedule, sleep disturbances have harmed our health, for example, a decrease in the attention level, gastric problems, anxiety, or irritability.

A good rest has great benefits in our daily life since in addition to giving us the energy, it also regenerates and produces some cells and hormones that help improve creativity and strengthen the immune system (as well as this meditation). These are just a few advantages, but physically and mentally, sleep is the best activity you can do, of course, experts recommend that the ideal time for an adult is between 7 and 8 hours, enough to notice the positive effects!

Many methods help to control the negative effects and to conciliate a restful sleep. These are very simple, and effective tips that will help you sleep and rest better.

Relaxing routine

Two or three hours before going to sleep, implement relaxing activities that help your muscles feel light, your mind releases the worries of the day, and prepares you for a night of deep sleep. Aromatherapy naturally calms through scents and many of them help relieve sleep problems, such as lavender. 

Reading a book also relaxes and focuses your thoughts, so it is a great option. Even some meditation techniques with breathing exercises generate an ideal mood to go to sleep.

Tranquil atmosphere

The atmosphere of your room is of vital importance, from the light that passes through the curtains, the warm or cold of your bedding, the quality of the mattress, and even the pillow you use are key factors in falling asleep. So taking care of every detail will help you sleep without interruptions. Before sleeping, it is recommended to have dim lights, as they relax your eyes, and also try to maintain a cool temperature.

Schedule and naps

Establish a schedule to sleep and wake up controls your nighttime routine. Spending several hours on the phone makes our brain associate that light with daylight, so you must create a schedule, so your body will gradually adjust your natural clock to go to bed. On the other hand, naps of no more than 30 minutes and before 3:00 p.m. help to repair fatigue.


Any type of physical activity during your day helps to release stress or anxiety; 30 minutes is enough time to sleep wonderfully at the end of the day. It is important to avoid exercising after 6:00 p.m. since an active routine will give you a lot of energy.

So, after a long day, it’s time to sleep! Rest well.