6 Better sleeping tips (with scientific evidence)

Sleeping well seems to be an unattainable dream, especially for 48% of the Spanish population does not have quality sleep. Stress and poor sleep hygiene are some of the reasons we don't get quality sleep.

But it doesn't have to be that way.

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 Helpwill regulate your internal clock (circadian rhythm), helping you to fall asleep faster and stay asleep all night.1,2.

Create your ideal schedule, allowing for 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 by 11 p.m. My bedtime is 11 p.m.

2. Turn off screens at least 30 minutes before.

Blue light from screens disrupts your internal clock natural of the body, also known as circadian rhythm, and prevents the production of melatonin. 11

In addition, the notifications and infinite scroll Instagram or TikTok keep your mind stimulated and alert when you should be relaxing to go to sleep.

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

For exampleIf 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 cool. 4.

4. Include physical activity in your daily routine

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

The important thing in this step is the constancy.

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

5. Take care of your diet and have dinner early

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

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

Try have dinner always 2-3 hours before your bedtime. To allow digestion before sleeping.

For exampleIf my bedtime is 11 p.m., I should finish dinner by 9 p.m. at the latest. Ideally, 8:30 a.m.

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 Helpto signal to your body that it is time to relax and sleep.

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

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

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

💤The best supplement natural to sleep💤

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

Natural Sleep focuses on increase melatonin production natural of the body and reduce stress, thus improving the quality of sleep.

Natural Sleep💤

The patented ingredients and naturalis of the Natural Sleep are:

• Saffron® saffron extract: Increases the production of your own melatonin in a natural.
• Holixer® Holy Basil Extract: Help to reduce stress and relax before sleeping.
• Lemon balm extract: Regulates your sleep cycles, reducing latency and increasing rest time.

Sleep Supplements: Yes or No? Which?

You've probably already tried it with melatonin or supplements naturalis.

In Bay we believe that current supplements to improve sleep quality are not a long-term solutionSynthetic melatonin is a supplement that should be prescribed by a doctor and has many side effects.

Others supplements naturalis could be a not very effective option, due to the dosage 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 sleep habits and enjoy a more restful night's sleep. Good night! 🌙