What Are The Quality Tips Of Sleep?

Quality Of Your Sleep – For people with lupus, sleep is critical to help prevent flare-ups, manage fatigue, conserve energy, and maintain a healthy immune system.

Pay Attention To Your Sleeping Surroundings

Use light-blocking curtains or blinds to ensure your bedroom setting is conducive to sleep. Other things that help are using calming colours for the walls and a white noise generator or fan to cover ambient sound. Also, ensure a comfortable mattress, pillow, and bedding.

Develop A Ritual Before Bed

You can make for sleep by exercising daily, ideally 5-6 hours before the time to retire. It would help if you sidestepped caffeine, nicotine, and alcohol before bed. Relaxing actions, such as reading or taking a warm bath, can help you fall asleep faster and improve sleep quality. Worrying can create problems with your sleep patterns, so consider writing down your thoughts and worries before bed to help clear your mind.

Do Not Stay In Bed If You Are Awake And Restless

After have Complete Sleep Your mind and face also. If possible, set up a schedule to give yourself enough time to sleep. Remember that if you are having trouble sleeping, the best approach is to get out of bed and do something comforting until you feel tired, as insomnia can create anxiety and further contribute to insomnia. Use the power of natural light to wake up. Ideally, it’s best to wake up in the sun, as it can help reset. Sleep deprivation can be severe, but following these steps will ensure optimal health through better sleep.

What Are The Keys Factors To Improve Sleep Quality?

What Are The Keys Factors To Improve Sleep Quality_

Sleeping well helps us to be well on a mental and physical level, which is why people who suffer from any sleep disturbance or disorder manifest problems in their day-to-day life, such as daytime sleepiness, discomfort or a lower quality of life. Thus, sleep problems are becoming more frequent, with insomnia being the most prevalent disorder.

In this sense, it is estimated that approximately half of the world’s population has experienced symptoms of insomnia at some time. As you will see, the keys that we bring you to have to do with the habits that allow us to sleep a minimum of hours and improve our rest, and are included within the so-called sleep hygiene.

Limit Daytime Napping

Ideally, let’s take a nap during the day. It should be a maximum of 20-30 minutes. . It is also not recommended to take a nap after five or six in the afternoon (better right after eating). Above all, it is recommended to avoid it if we have difficulty sleeping at night.

Practice Physical Exercise

Did you know that a sedentary lifestyle favours insomnia? Therefore, try to practice some sport or daily physical exercise, even if working for a brisk walk for half an hour a day. Of course, avoid doing it before bed, as this could reactivate your body and negatively influence sleep induction.

Take Melatonin Or Natural Herbs

Although it is not essential, taking melatonin or natural herbs (such as passionflower) just before going to sleep (approximately half an hour before) can also help us improve sleep quality. Melatonin is a hormone found in humans, plants, animals, fungi, bacteria, and some algae.

Among its properties is facilitating sleep and it is known that melatonin deficits can be accompanied by insomnia (and depression). For its part, passionflower is a plant of the  Passifloraceae family, and its medicinal use is widespread for the treatment of nerves, insomnia or anxiety

How To Take Care Of Food Or Diet?

To improve sleep quality, it will be essential to avoid consuming stimulating substances, such as coffee, energy drinks or caffeinated soft drinks. We can take them, but in moderation, and avoid their consumption after five or six in the afternoon. On the other hand, we can grow the probability of resting better through a balanced and healthy diet and avoiding copious dinners, opting for light dinners before going to sleep. Finally, the SES recommends having dinner approximately two hours before going to bed.

What Are The Daily Healthy Habits To Improve The Quality Of Sleep?

On many occasions, it is enough to follow some practical advice to guarantee that our sleep will be of good quality. Here are some tips for sleep hygiene :

  • Try to go to bed only when you feel sleepy.
  • Get up and go to bed at the same time.
  • Not prolonging the time in bed and staying long enough and necessary.
  • Avoid that naps do not exceed 20 minutes or even not take them.
  • Try not to watch television or eat in bed. The bed is for sleeping.
  • Practice some relaxation exercises before going to bed.
  • Take a hot bath to increase relaxation.
  • Run away from stressful activities before going to bed.
  • Maintain optimal and favourable environmental conditions for sleep: good ventilation, dim or off light, and no noise.
  • Do not use technological devices such as mobile phones, tablets, etc., before going to sleep.
  • Leave a reasonable time from dinner until bedtime.
  • Avoid copious dinners rich in sugars, fats or with a lot of liquid, as they can interfere with sleep due to poor digestion and desire to go to the bathroom.
  • Do not go to bed hungry, thirsty or with a feeling of having to go to the bathroom.
  • Remember that caffeine and nicotine are stimulants that interfere with adequate sleep.


To improve sleep quality, you can apply it as a night routine. The reality is that having a restful sleep is a fundamental factor to functioning correctly in our day to day, having energy and having a good quality of life.

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