Practical tips to combat lack of sleep and improve your night's rest.

Sleep is essential for health and well-being. For many of us, this is easier said than done, especially during these anxious times. Have you ever wondered if your sleeping problems aren't the result of bad habits? Most often, lack of sleep is the result of significant stress, an overly sustained daily rhythm, or a poor lifestyle. Whether you have trouble falling asleep or wake up during the night, following these three tips will help you effectively fight lack of sleep.

Adopt a healthy lifestyle

Having a healthy lifestyle is key to having good sleep. Practicing regular physical activity during the day helps relieve stress. Just going out for a walk for about 30 minutes a day, avoiding the elevator or getting off a subway stop early will improve your mental state. Food is also very important, especially at dinner, where we advise you to prepare light dishes that will facilitate digestion and have dinner at least 2 hours before going to bed. Other important factors to avoid are stimulants such as cigarettes, alcohol or caffeine, at least after midday. And finally, avoid all types of screens: computers, televisions, smartphones... The brightness and light they emit interrupt sleep.

 

Learn to relax

If relaxation is essential to prevent anxiety states related to stress, it also helps you fall asleep. Relaxation is a much simpler and more accessible practice than we usually think. To start, just do some simple breathing exercises. Lie face up on your bed, arms along your body. Exhale and inhale several times, focusing on your breathing. Without forcing, try to lengthen your breathing cycles. It is about reaching what is called controlled breathing, you will see how it will lead you to deep relaxation that will help you fall asleep. On the other hand, contrary to what you may think, going to bed very early is not always the solution. What is very important is to maintain regular schedules and learn to go to bed as soon as you feel tired, and if possible, make it at a specific and constant time. This is the best way to respect your sleep cycle and wake up on the right foot.

Take care of and purify your bedroom environment

The environment of your bedroom is essential to fight against difficulty finding sleep and insomnia. Your room has to be a cozy place in which you feel at ease, which promotes comfort and relaxation. It is important that you keep the temperature of your bedroom around 20 degrees. Don't hesitate to invest in a good bed and quality pillows appropriate to your type of sleep. Also remember to open the windows for at least 15 minutes every day or twice a day to renew the air, which is increasingly contaminated by all the chemicals, detergents and paints or other varnishes that our furniture contains. Whenever you can, clean your room and your bedding with natural products.

Finally, to purify your bedroom and create an environment that promotes relaxation and well-being, you can use our pillow purifying perfume Nº220 . Formulated with 4 100% pure essential oils, obtained from organic farming and rigorously chosen for their antiviral, antibacterial, aseptic and relaxing properties:

• LAVENDER : known since ancient times for its calming and sedative effect, and its antibiotic, antiseptic and disinfectant properties. ⁠

• NEROLI: very beneficial for insomnia, nervous excitement, anxiety, stress, digestive spasms, dyspepsia of nervous origin, etc. This oil also acts on the autonomic and endocrine nervous system, with important antiseptic effects.⁠

• BITTER ORANGE: among its many properties, it stands out for being a great disinfectant, relaxing agent and providing a pleasant feeling of well-being. ⁠
  
  
• DAMASCENA ROSA: provides relaxation and mental balance in times of stress, tension or low spirits⁠.

An ideal solution to achieve a restful sleep. Surely, by following these tips, you will improve your sleep. What are you waiting for?