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1. Avoid screens 2 hours before going to sleep: that includes leaving the tablet, mobile and television out of activities at the end of the day… and of course, out of the room! Our body is programmed to follow the natural cycles of day and night. So the intense and bluish light activates us and a warm and low intensity light, even twilight, makes it easier for us to fall asleep through the secretion of melatonin.

2. Choose a dinner that facilitates rest: we have all ever had problems falling asleep, nightmares or acid reflux after having a large dinner, with foods that are difficult to digest or having drunk a lot of alcohol.

3. A “cosy” space: the temperature of the room, the comfort of the clothes (or their absence), the bed and the pillow have a direct influence on whether our rest is restorative or not.

4. Calm your mind: the stress maintained over time, a disgust or being worried causes our system to be on continuous alert.

5. Avoid the exciting ones, especially after noon: Coffee and tea, among others, can affect the ability to fall asleep.

Photo by Sammy Williams

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