How to sleep well: 5 tips for restful sleep.

Insomnia can be a symptom of various illnesses or even everyday problems. And it is always good to remember to look for the cause that is keeping you awake, or preventing you from having a good quality sleep, because if the target is wrong, the product, of course, will not produce the expected response.

01. Turn off your electronics

Not all lights are the same – some types of light make you more alert and awake, and others have less effect.

Sunlight, for example, is strong in blue and short-wavelength light, yet it includes all other colors as well. This is important in the morning when we need to be alert and awake. But when this kind of light comes to us at night, it tricks our body into thinking it's daytime. This bright blue light has the strongest effect on melatonin reduction at night.

Your tablet, cell phone, computer or compact fluorescent lamp emits this type of blue light. So, wearing these devices at night can prevent the primordial physiological transition to night from happening. This makes it harder to sleep and can also increase your risk of long-term health problems.

02. Relaxation in a cup!

There are a variety of herbs with properties that help promote sleep. The most suitable are the famous Chamomile, Lavender, Mulungu, Passiflora, Melissa and Jasmine.

These herbs act on the nervous system, bringing the feeling of tranquility and well-being that result in a better night's sleep and break even lessen the craving for food.

03. Have a fixed time to sleep and wake up.

If you're constantly wanting to go to bed earlier but just can't, set a bedtime. Put an alarm on your cell phone saying: NOW TO BED. So, you develop a routine and, little by little, your body will get used to it and the same to wake up!

When it's time to wake up, resist the temptation of the “snooze” function. The sleep you get between alarms is not high quality sleep. The snooze button often disrupts your sleep cycle, which can make us feel tired, just like we feel when we wake up during other stages of sleep.

You don't have to jump out of bed in the morning in the madness, but setting the alarm for a while a little later and skipping a repeat cycle or two can have great benefits.

04. Exercise regularly, but not close to bedtime.

When exercising, the body releases endorphins, a neurotransmitter that gives a feeling of well-being. The substance also contributes to a good night's sleep and is one of the reasons why people who exercise find it easier to sleep than sedentary people.

Physical activity also benefits the respiratory system and helps combat problems such as snoring and apnea. But it's good to set aside a time for physical activity up to four hours before going to bed, so that it doesn't interfere with sleep.

Those who just don't have time during the day should choose a moderate modality to practice at night, such as yoga, Pilates or a walk. Intense sport around bedtime gives the false feeling that the tired body will relax more easily. The habit, however, can interfere with the sleep flow and prevent the repair process from taking place properly.

05. Smart dinner 😉

What you eat and drink before bed can have a big impact on the quality of your sleep.

Avoid a large volume of food at dinner (which make digestion difficult, making your body need to keep active to do it). Proteins are especially difficult to digest.

Avoiding caffeine and other stimulant foods in the late afternoon and early evening also contribute to restful sleep. Alcohol can slow down the restful sleep phase.

Disruption of this sleep phase can cause drowsiness and concentration problems. Alcohol is also a diuretic agent, so you may need to get up at night to go to the bathroom – if you're not hydrated, you may have to urinate more after just one beer.

Prefer lighter foods before bed like broths, soups or an oatmeal. Magnesium-rich foods are great for sleeping! Good sources of this mineral are: almonds, sunflower seeds, avocados, spinach, okra, kale and fish.