According to statistics, about 40% of the population has some kind of problem with sleep. No sleep well, your body does not regenerate as it should and your productivity and your health end up paying the price. But what techniques to sleep better?

1. Create a favorable environment

Ideally you give signals to your brain that bedtime is coming. Start slow pace about two hours before the time you usually go to bed.

That means taking a hot bath, make a review of disputes, reduce activities that accelerate the brain (as hectic music, videogames, noisy television), reducing lighting and noise (internal and external).

The room temperature is one of the most important points. American studies show that the ideal temperature should be between 21ºC and 19,5ºC for most people.

2. Eat well up to 2 hours before going to sleep

It is important to make a good meal between 3 and 2 hours before going to sleep. This meal should contain mostly good fats (olive oil coming, avocado, acai, chestnuts or walnuts), protein and low glycemic carbohydrates.

An example would be a large portion of grilled chicken breast with olive oil and a salad.

Refined carbohydrates should move away from that last meal. This includes any food that has refined wheat flour, sugar or white pasta.

3. Work out, but not at night

A body that works better, sleep better.

The practice of regular exercise is known to be one of the best strategies to improve the quality of your sleep.

When you average exercise high intensity, it is causing microinjuries in your muscles. These microinjuries need to be restored (this is what makes the muscles grow in size). This restoration takes place mainly during sleep, so many people say that sleeping slims.

Combining a healthy diet with regular exercise, the quality of your sleep can improve to 100%.

If you want to sleep well, however, you should avoid doing the exercises too close to bedtime. Go to bed early and wake up early, leaving to do the exercises as the first activity of the day. Thus, the adrenaline that exercise releases will be used at the time when you are most active in the day, at the start of work and not when you need to rest and sleep.

4. Let the problems out of bed

In addition to the physiological, a major problem for those who want to sleep well are the psychological torments. How many of us lose sleep thinking about the worries of life, the pending issues of the day, in accounts payable?

The solution here is to make a general review of the day before going to bed. Write down what you have to annotate, organize the next day, mentally solve problems. When you go to bed, these disputes should already be out of your head and noted somewhere to be resolved.

Try also meditation, the greatest benefit of meditation is to train our mind to be in the present moment. If you are in the present moment, there, lying in his bed, not thinking about work problems, sleep will come much more easily. Look for qualified teachers and try to meditate between 20 minutes and 1 hour every day early in the morning or in the late afternoon.