Rejuvenate! A good night's sleep depends on your habits

Doctor's advice, Older Adults, Staying heart healthy / Bienestar Sanitas Magazine Ed.129

Rejuvenate! A good night's sleep depends on your habits

Check your bedtime habits and change what isn't good for you, because it can improve your sleep as well as your day-to-day life.

When we sleep, our body heals physically and mentally from everything that has happened during the day. Breathing and oxygen consumption slows down, the heart beats slower, and the brain only stores important events in our memory, and discards the rest of the information that is not useful. During sleep, the most important metabolic processes take place, producing hormones and renewing tissues. For this reason, good sleep is essential, and we should try to create conditions for our bodies and minds that will help us get a good night's sleep.

It is important to focus on not just our sleep environment, but also our diet and physical activity. You shouldn't exercise within two hours of going to sleep. You should also eat something light—some yogurt, a piece of chicken or fish with a side salad, or an omelet with vegetables. These are all good options to encourage a good night's sleep and waking up in good spirits. Try to take some time to let go of the stresses of the day: a movie, a hot bath, yoga, meditation, or a good book set the tone for a good night's sleep.

Don't bring your cell phones, tablets, radios and TVs into the room.
In this hectic and hyperconnected world, we must make the most of those few moments that we have to concentrate on our thoughts, our dreams, and to listen to the silence.


  • Sleeping with the TV or the radio turned on.
  • Smoking or drinking alcohol before sleeping.
  • Lying down with a full or empty stomach.
  • Eating foods that are too fatty, spicy, or hot at night.
  • Exercising vigorously just before going to sleep.
  • Taking sleeping pills that have not been prescribed by your doctor.


  • Having a light dinner two hours before bedtime.
  • Taking a hot shower.
  • Exercising on a regular basis.
  • Limiting the intake of fluids at night.
  • Avoiding coffee and other stimulating drinks when possible.
  • Drinking tea.


  • Turning off all electronic devices.
  • Having a daily sleep routine.
  • Sleeping for more than six hours, and less than ten.
  • Using your bed only for sleeping and sexual activity.
  • Wearing comfortable clothing.
  • Talking with your doctor when you have difficulty sleeping for more than three weeks.
  • Rejuvenate! A good night's sleep depends on your habits.