Tips for sleeping better 🌙

Have you ever tossed and turned for hours trying to get to sleep? After a rough night, it's also quite normal to find waking up difficult and to feel less than optimal during the day.

Today we'll tell you the best time to sleep and what happens when your rest is compromised.

How long should I sleep? 🧐

According to information from INEGI (2023), Mexicans spend an average of 52.8 hours a week sleeping, approximately 7.5 hours a day.

Although sleep needs are individual because they are based on several personal factors, all specialized medical associations recommend sleeping between 7 and 8 hours of sleep each night.

The best time to go to sleep 🕜

The largest study on the topic was conducted in 2021 by the European Society of Cardiology . Researchers selected 88,926 adults with a mean age of 61 who wore some type of wrist device capable of recording physical activity for at least seven days.

After analyzing a 5.7-year period, they discovered that going to bed between 10:00 PM and 11:00 PM is associated with a lower risk of developing heart disease (and other related problems). In comparison, going to bed between 11:00 PM and midnight carries a 12% higher risk of developing these diseases. This risk rises to 25% for those who go to bed after midnight and 24% for those who go to bed before 10:00 PM.

What happens if I don't sleep well? 🥱

Various studies have already discussed the effects of rest on health, from improving or worsening cognitive function in the short and long term, to influencing the risk of disorders such as diabetes or obesity . On the more obvious front, there are also studies that prove that insufficient rest can cause fatigue and irritability , in addition to increasing stress levels .

So… what can you do to sleep better? 💡

Don't be discouraged! Science is also on our side, finding more and more solutions and best practices to counteract this evil. We've selected the best expert tips here 👇🏻

• Avoid blue light from devices (cell phone, laptop, TV) at least 2 hours before sleeping.
• It's best to avoid alcohol, tobacco, and caffeine. If you can't avoid these, try to consume them before 6 p.m.
• Avoid eating dinner just before bed (2 hours before is ideal) and preferably try a healthy, light dinner.
• Exercising during the day for at least 30 minutes will help you rest at night.
• Natural supplements 🌿💊 can be extremely helpful in helping you achieve your sleep goals.

Now you know the importance of sleeping well, and you also know the key tools to achieve it. What are you waiting for to start sleeping better? ⚡