A good rest is essential to regenerate our body, our tissues and our nervous system. It is as important as movement. It is the opposite and complementary pole of any physical activity.
To consider how much time we dedicate to a good quality rest is a great place to start.
The society in which we live demands us to be constantly productive and rest can become a culprit. A feeling that we are not doing anything that is contributing. And this is a programming that we must remove and replace with the understanding that the rest and the pause are absolutely NECESSARY.
The body needs rest at the right hours. Let’s say that sleeping 7 hours will be restorative depending on what time we rest. Going to sleep between 10 and 11pm is ideal, since between that time and 2am is when rest is the deepest and most healing.
Here we share with you some recommendations for rest and to improve the quality of sleep:
- Ideally sleep before 11pm, having eaten 3 hours before so as not to go to sleep with a full belly as this also affects the quality of rest.
- Sleep at least 6hs to achieve a deep and restful sleep.
- If possible, always wake up at the same time (no matter what time you went to bed). If it is at sunrise or earlier, so much the better! You will see how energy levels during the day remain more stable than by stretching your sleep hours in the morning.
- Decrease exposure to screens at least one hour before bedtime as blue light and stimulation with electronic devices alter our natural hormone production. This will have direct effects on the production of melatonin which is the sleep generating hormone.
- Sleep in complete darkness.
- Limit consumption of energy drinks such as mate, coffee, tea, chocolate, etc. after 2 pm.
- Physical exercise increases the quality of sleep and helps us to be able to fall asleep at night. Try a good walk and you will see that it leaves you out of bed.
- Create a nightly routine. A ritual before bed helps to connect with that moment of rest. It could be lighting some candles and incense before bed, meditating for a few minutes, doing some gentle movements or reading a book. Something that motivates you to get into bed, that calms you down and is satisfying at the same time.
- Use dim lights as soon as the sun goes down. Avoid harsh, led and white lights as much as possible. Warm lights from bedside lamps, salt lamps and candles help to maintain harmony between the light outside and the light we are using.
We hope you find these tips useful. If you want more information or advice please contact us.
Marina and Matteo