How to sleep deeply without waking up: wake up refreshed with these tips
Do you long to wake up full of energy after a restful night's sleep, like when you were younger? You woke up ready for anything and your internal batteries lasted until the evening.
And when you sleep, your body regenerates, your mind clears and you look fresher.
Here you will discover how to sleep deeply every night and wake up refreshed with these tips.
How to sleep soundly without waking up: science-backed tips
Every woman's dream is to sleep deeply and through.
Of course, it's not easy to start each day with the weight that leaves you with a sleepless night or waking up several times during the night.
Follow these tips and you will begin to notice changes in your mind and body.
Create a consistent sleep routine
You need to set a consistent schedule for going to bed and getting up. Your brain appreciates regularity, even on weekends.
Think of it as setting a daily date with your pillow that you can't cancel.
I give you some keys:
- Create a bedtime ritual : it can be a warm bath, reading a book or practicing meditation. This ritual will tell you that it is time to rest.
- Turn off electronic devices: Blue light at night is like strong coffee for your brain, it keeps it awake. Turn off screens a few hours before bed and if you can't avoid them, wear glasses that block blue light.
- Use essential oils: lavender or chamomile are perfect for calming you down in just a few minutes.
Adapt your room for sleeping
Turn your bedroom into a sanctuary for sleep. Make sure it's cool, dark and quiet. Invest in comfortable bedding and a good mattress.
Think of your bedroom as the perfect setting for your dream masterpiece.
Eat according to your circadian rhythm
Your body works on an internal clock (circadian rhythm) that controls everything from your sleep to how you digest food. The idea is to set that clock with your meals.
- Eat more during the day : when there is light your metabolism is more active, you have better digestion, you take advantage of nutrients, you have more energy and your appetite is regulated.
- Don’t eat when it’s dark : Avoid eating late at night, when your body goes into “cleaning and repair” mode during sleep. Otherwise, your internal clock will become desynchronized, harming your sleep, your health, and increasing the risk ofweight gain due to stress .
Avoid heavy food and late night cravings
- Eat a light dinner three hours before bedtime. Your body needs to rest, not work on digesting heavy food. And avoid drinking liquids, because you may feel the urge to urinate and disrupt your sleep.
- If you have nighttime cravings, try foods like almonds, walnuts, chamomile tea, kiwis, or a small glass of tart cherry juice.
Exercise regularly
Exercise is a natural sleep regulator. Thirty minutes of moderate activity during the day can help you sleep like a baby at night.
Just remember not to do it too close to bedtime so you don't get too energized.
And for an even deeper sleep, discover Serena . Its formula with magnesium glycinate, ashwagandha, B vitamins and glycine, among other nutrients, helps you relax the nervous system and achieve a restful sleep. Learn more about Serena.
Important: This content is for educational purposes only and should not be used as medical advice. If you have any health conditions, please consult your doctor.
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