6 consejos para dormir mejor (con evidencia científica)

6 tips to sleep better (with scientific evidence)

by Baia Food on Mar 13, 2024

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Sleeping well seems to be an unattainable dream, especially for the 48% of the Spanish population who do not have quality sleep. Stress and lack of “sleep hygiene” are some of the reasons why we do not have quality sleep.

But it does not have to be like that.

Sleeping well is not a luxury, it is a necessity. We hope these tips help you improve the quality of your sleep.

1. Maintain a regular sleep schedule

Try to go to bed and wake up at the same time every day , even on weekends. This will help regulate your internal clock (circadian rhythm), helping you fall asleep faster and stay asleep all night. 1 , 2 .

Sleep 8 hours every day

Create your ideal schedule, leaving your 8 hours of sleep, and stick to it every day.

For example : If I have to get up at 7, I have to go to bed at 11pm. My bedtime is 11pm.

2. Turn off the screens, at least 30 minutes before.

Blue light from screens disrupts the body's natural internal clock, also known as the circadian rhythm, and prevents the production of melatonin. eleven

Plus, notifications and infinite scrolling on Instagram or TikTok keep your mind stimulated and alert when you should relax and go to sleep.

The best advice we can give you is to turn off the screens at least 30 minutes before going to sleep.

For example : If my bedtime is 11pm, I turn off the screens at 10.30pm.

3. Create an ideal sleep environment

Creating an ideal sleep environment is essential to achieving the best possible quality of sleep 3 .

Your room should be dark, quiet and somewhat cold. 4 .

4. Include physical activity in your daily routine

A 2018 randomized controlled trial with 131 older adults found that exercise could improve sleep quality and reduce hypersomnia 7 .

The important thing in this step is consistency .

For example: Walk more, take the stairs, do 5 minutes of exercise every day.

5. Take care of your diet and have dinner soon

Several studies have shown that diet can influence sleep quality. 5

On the other hand, the consumption of fruits and vegetables has been shown to help people sleep. 6

Always try to eat dinner 2-3 hours before your bedtime . To allow digestion before sleeping.

For example : If my bedtime is 11pm, I should finish dinner by 9pm at the latest. Ideally at 8.30. 

6. Manage your stress. Establish a relaxation routine before bed.

Stress, anxiety, and depression can make it harder to fall asleep and stay asleep. 10 Likewise, sleeping poorly and/or little also increases daily stress, making it a vicious circle . 9

A bedtime routine can help signal to your body that it's time to relax and sleep.

Read a book, meditate, take a hot bath, or do breathing exercises.

For example : At 10:30 I turn off the screens, and do my bedtime ritual, which is, take a hot shower, do 1 minute of calm breathing, and lie down in bed with my book.

While these tips can be very helpful, sometimes we need a little extra help.

The best natural sleep supplement

In Baia We set out to create the best natural supplement to improve sleep quality .

Natural Sleep - The alternative to synthetic melatonin

Natural Sleep focuses on increasing the body's natural melatonin production and reducing stress , thereby improving sleep quality.

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Sleep supplements: Yes or no? Which?

Surely you have already tried melatonin or natural supplements .

At Baïa we believe that current supplements to improve sleep quality are not a long-term solution . Synthetic melatonin is a supplement that should be prescribed by a doctor, and it has many side effects.

Other natural supplements could be a not very effective option , due to the doses of ingredients or their quality.

That's why we created Natural Sleep .

Sleeping well is not a luxury, it is a necessity. We hope these tips help you improve your sleeping habits and enjoy a more restful night's rest. Good night! 🌙