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The pace of urban life, increasingly frenetic, work, stress, constant exposure to screens … make our sleep habits are altered. Sleeping more and better sleep influences our physical and mental well-being and is crucial to face long days with the energy they deserve.

As if that were not enough, sleep also has a powerful anti-aging power. Lack of sleep produces free radicals that cause premature aging and worsen the appearance of our skin. In fact, you have surely noticed that when you sleep poorly your skin looks dull, tired, you get dark circles under your eyes and you have reddened eyes.

In Horse, taking advantage of the fact that World Sleep Day is celebrated on March 15, we wanted to collect some of the basic and essential rules for better sleep.

5 tips for better sleep

1. Dine light and early

This way you will avoid going to bed with your digestive system working and you will enjoy a much more pleasant sleep. No heavy digestions or dinner just before going to bed. The recommendation is to do it at least two hours before.

2. No caffeine and no alcohol

Caffeinated beverages should be avoided from 4 to 6 hours before bedtime, for obvious reasons. Alcohol is more misleading. It may appear to produce drowsiness, however, a few hours after drinking it acts as a stimulant, increasing the number of times one wakes up during the night.

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Avoiding electronic devices before going to sleep promotes sleep.

3. Digital disconnection

Dr. Eduard Estivill, European specialist in sleep medicine, states that:

The use of electronic devices before going to sleep is a totally inadequate practice for our health, since the luminescence of the screens blocks our melatonin production and is counterproductive for conciliating sleep.

It has been shown that, if we look at our cell phone 10 minutes before going to bed, the action of blue light on our retina causes the brain to stop producing melatonin, thus stopping the sleep input.

So turn off the TV, leave your laptop or tablet at a safe distance and forget about looking at your social networks just before going to sleep. Alternatives? A good book, a warm bath or even meditation or yoga. Any activity that allows your body and mind to relax and prepare for sleep.

If these tips were not enough, Aquilea, which has several products of natural origin to promote sleep, has developed together with the Estivill Sleep Foundation some tablets that combine melatonin, valerian, passionflower and California poppy and promote not only better sleep, but also a fresh and relaxed awakening.

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Aquilea Sleep Tablets.

In addition, the brand has prepared for March 15 an initiative to raise awareness about the importance of digital disconnection to promote sleep: it will disconnect its website for and stop using its social networks for 24 hours.

4. Always at the same time

Establishing a strict bedtime, even on weekends, is essential. Changing bedtime disrupts our biological clock’s ability to regulate a healthy sleep pattern. In other words, if we always go to bed at the same time, our body will be used to it and we will automatically fall asleep and, the next morning, we will wake up almost without the need for an alarm clock.

5. Create an enabling environment

A suitable mattress, a comfortable pillow, a quiet and dark environment, cool in summer and warm in winter… These are all important conditions for falling asleep and sleeping comfortably all night long. Although at home this advice is easier to maintain, it becomes more complicated when we spend the night out. That’s why making sure that the hotel where you stay takes care of these details will be key for you to enjoy a pleasant stay. For example, the Barceló Illetas Albatros hotel has nothing less than a pillow menuavailable to its guests.

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A suitable mattress, a comfortable pillow and a dark, quiet environment help you get a good night’s sleep.

Sleep problems are becoming more and more frequent. Take action and try these simple tips to sleep better.