Tips to sleep a lot and well

Tips to sleep a lot and well

Every day I am more aware of how important it is to sleep a lot and well. I think it is one of the most important fundamental acts of self-care. That’s why I dedicate a second post to talk about this topic.

What many people do not know is that a long-term lack of  sleep can bring obesity, diabetes, anxiety or heart problems among others. The sleep directly affects the metabolic processes.

There are also studies that basically show that the loss of sleep interrupts the hormonal system.

Lack of sleep can lead to mental confusion and affect your memory.

In addition to hormonal regulation, sleep plays a very important role in our ability to process subconscious thinking, think creatively and make complex decisions.

Well, taking all this into account, we would have to make our sleep a priority.

The story of the famous editor of The Huffington Post, Arianna Huffington has inspired me in this post. She spends much of her time educating the public about the importance of sleep since she collapsed from exhaustion in 2007. In fact she has written a book called The Sleep Revolution, where she talks about the importance of a good .

Here are some easy recommendations to get better sleep.


According to experts, the first thing we should establish is the routine when going to bed. It is tremendously important if we really want to sleep well.

A routine will help put your brain and body into a healthy schedule of sleep and wakefulness, and will help you fall asleep quickly and sleep deeply at night. Try for your sleeping schedule to always be the same, as much as possible.

Although you must adjust it to suit your life, this is a good routine for bedtime

Cenar Temprano

Toma alimentos ligeros, fáciles de digerir, y sobre todo evita la cafeína a partir de las dos de la tarde. La cafeína es altamente estimulante para el sistema nervioso y el consumo excesivo aumenta la producción de cortisol y adrenalina, tenlo en cuenta. Después de cenar puede ser un momento perfecto para tomar una infusión relajante.

Dinner early

Take light foods, easy to digest, and especially avoid caffeine after two in the afternoon.

Caffeine is highly stimulating for the nervous system and an excessive consumption increases the production of cortisol and adrenaline, keep this in mind.

After dinner it can be a perfect time to have a relaxing infusion.

Prepare your Bedroom

Try to make the conditions perfect for your restful sleep. Keep your bedroom always clean and airy. It is assumed that the ideal temperature for sleeping is between 18 and 19 degrees.

Ideally, the sleeping space should be clear of things that remind you of work or make you think too much. Enjoy a simple and neutral decoration.

It is also very important the room to be as dark as possible. Darkness sends all kinds of signals to our brain so that it knows it’s time to relax. You can put opaque curtains to prevent light from entering. If you travel you can use the typical mask.


Turn off any electronic device at least half an hour before going to bed. Leave them outside your bedroom directly. This point is one of the most important since the blue light emitted by our electronic devices is tremendously stimulating.

Take a Shower

With Epson salts and essential oils to soothe your body and mind.

Put on proper clothes

Clothes to sleep, that are only to sleep. Try to wear comfortable and lightweight pijamas. It really has something to do with making sleep a sacred and special moment.

Essential Oils

This point could not be missed.

Aromatherapy has been used for centuries as a natural remedy for sleep. The essential oils of lavender, Roman chamomile, neroli, orange, sage clary or ylang ylang are powerful sleeping aids. Why? Aromatherapy works emotionally, psychologically and biochemically to induce calmness. The essential oils act directly on the brain and the central nervous system to release natural chemicals and endorphins to feel good. I always use them.



Countless medical journals report that Yoga is excellent for a better night’s rest; even people with insomnia. Yoga is the best elixir to sleep well.

I have students who went to class for the first time with insomnia, and in a short time practicing Yoga constantly the insomnia disappeared.

Apart from my personal practice on the mat, I love doing some soft Yoga on my bed before going to bed. You can find a simple sequence here.


Persistent thoughts and stress are basically archenemies of the dream. Fortunately, numerous studies show that conscious meditation can be very helpful.

You can do a very simple meditation by focusing on your breathing. Consciously observe the air that enters and exits through your nose.

This practice helps to provoke a relaxation response in the body, which allows you a better mental state to sleep.

Doing some Yoga and Meditation before going to sleep will prevent you from falling into a spiral of thoughts and worries that would not allow you to keep your eyes open.

Words of Gratitude

One of the reasons why people suffer anxiety and difficulty sleeping is fixation with things they have not done or do not have.

I propose a very simple practice that will help you reduce anxious thoughts and midnight vigils. It is a nice way to end your day with positive thoughts that will improve your sleep.

Take a few deep breaths and write three things you appreciate that day, as simple as that.

Bringing your conscience to a state of gratitude before going to bed establishes a peaceful and loving tone before rest.

Everything has a process, it is sure that achieving an affordable routine for you needs its time, but it’s worth it.

A good quality and quantity of sleep is one of the best things you can do for your well-being.



Photo: Sylvain Desvergne