9 + 1 Steps for a good sleep

9 + 1 Steps for a good sleep
Health Tips

9 + 1 Steps for a good sleep

Have you ever found yourself staring at the ceiling, wondering if you'll ever fall asleep? Or do you wake up during the night thinking it's time to get up, but it's actually 2am? Our habits can affect the quality of our sleep and in the long run affect the quality of our life. Our behaviors during the day, such as our food and drink choices, our daily schedule, evening routine and many other activities play a role in our ability to sleep well.

Let's take a closer look at 10 ways to sleep better!

1. Follow a consistent sleep schedule

Try to go to bed and wake up around the same times every day, even on weekends. This strengthens the sleep cycle (our internal clock). Sticking to a consistent schedule can also help reduce daytime sleepiness. Make sure the bedtime you choose allows you to get 7 to 8 hours of sleep each night.

2. Create a relaxing bedtime routine

Maintaining such a routine not only helps the body to relax, but also to recognize that it is time to sleep so that we fall asleep faster. The best time to start your routine is about 30 to 60 minutes before you go to bed and it can include whatever makes you feel most relaxed, except for electronic devices of course.

We have some ideas for you

  • Take a warm bath
  • Try some stretches to help your muscles relax and release tension.
  • Take a few minutes to meditate to calm your body and mind.
  • Listen to relaxing music.
  • Read a book.
  • Avoid anything stressful, such as emotionally charged conversations or work.

3. Turn off electronic devices before going to bed

Electronic devices such as cell phones emit blue light, which can reduce melatonin levels in the body. Melatonin is a chemical that controls the sleep/wake cycle. When melatonin levels drop, it can be harder to fall asleep. Devices that emit blue light also distract us by keeping our brain alert.

In fact, even leaving your phone near your bed during the night can disrupt sleep. Message alerts, buzzing, and a light that might suddenly turn on in the middle of the night can wake you up momentarily, leading to interrupted sleep.

4. Exercise regularly

Just 30 minutes of aerobic exercise a day can improve the quality of sleep, as well as the overall health of the body. And if you can exercise outside, that can increase the benefits even more, as exposure to natural light helps regulate your sleep cycle.

5. Limit caffeine

The effect of caffeine lasts 3 to 7 hours after its consumption. This means that afternoon coffee can keep us awake and alert much longer than we would like. Although it's usually best to limit its consumption in the morning hours, keep in mind that everyone has a different tolerance to caffeine.

6. Create the ideal environment for you

A cool, dark, quiet room can help you fall asleep more easily. Make sure you have a comfortable mattress, pillows and bedding. If you are a light sleeper or have noisy neighbors, a good pair of earplugs can help you sleep without to bother you. Also, if your bedroom is bright, you can use blackout curtains or a sleep mask.

7. Go to bed only when you are tired

If you don't feel tired, try doing a relaxing activity and then go to bed. If you don't fall asleep within 20 minutes of lying down, get up and repeat something relaxing like reading on the couch until you're tired enough to go back to bed.

8. Limit napping or avoid it if possible

The midday nap can affect the evening nap, making it more difficult to get there. If you need to nap during the day, limit it to 30 minutes or less and only during the lunch hours.

9. Use your bed only for sleeping

When you have a comfortable bed, it can be tempting to use it for reading, working, talking on the phone, watching TV, or other activities. However, it is important to use the bed only for sleeping, as this helps the brain associate the bed with it, making it easier to fall asleep.

valetonina< /p>

Although quality sleep is directly related to daily practices and habits, for some people this is not enough. If you need a little extra help, WinMedica has created Valetonina to provide a natural solution to insomnia and interrupted sleep.

Valetonina is designed with an innovative approach, combining Melatonin and Valerian which are released at different times for prolonged action.

  • The coating of the tablet, which contains Melatonin, dissolves quickly helping to reduce the time it takes to fall asleep.
  • The inside of the tablet (the core) contains Valerian root extract, which is released in a second time offering a prolonged and restful sleep during the night.


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