Tips for Better Sleep:
- We have an internal clock, and if there is a lack of consistency in your sleep patterns, your circadian rhythm may be disturbed. To improve sleep, consistency is key — having fixed times to go to bed and wake up is essential.
- Avoiding alcohol, substances, and caffeine is also crucial, so your metabolism can return to normal. Substances like amphetamines disrupt brain chemicals such as serotonin and melatonin, affecting the quantity and quality of sleep.
- Morning sun exposure helps increase the production of serotonin and melatonin. A morning walk or even meditating in the sun is recommended.
- Take care of your needs. Being responsive to your needs is essential for building trust in yourself. Internal conflicts can interfere with sleep, as they tend to increase rumination at night (less noise from the world, but more noise from your own thoughts).
- Remember that you are your best friend; it’s important that your choices make you feel safe and at ease. Spending time with people who care about you and encourage you will also be beneficial. Toxic people and environments make us hypervigilant!
- Maintaining your self-care routine and developing resilience should be a priority (e.g., exercising, massages, walking, having quality free time), so that you can gain freedom and become the driver of your own life. Only you can write and change the story of your life!
- Journaling can help you immensely. It’s a great way to externalize what you’ve been accumulating. It also helps get your thoughts and frustrations out of your mind and onto paper.
- Avoid arguing or listening to loud noises before bed, as this can create unnecessary tension.
- Include warm foods in the evening, but try to have your last meal at least 2 hours before sleeping. Opt for lighter meals at night to avoid discomfort during sleep.
- Abdominal breathing helps with falling asleep. It is recommended for everyone, except for pregnant women.