Tips for sleeping well and feeling rested

Sleeping well is essential to face the day with energy, improve concentration, and maintain good health. However, many people experience difficulties falling asleep or fail to achieve restorative rest. Factors such as stress, a poor diet, and inadequate habits can affect sleep quality, leading to fatigue, irritability, and long-term health problems. Below, we will give you the best tips for sleeping well and achieving deep, restorative rest.

What is considered quality sleep?

Health experts have defined certain parameters that determine truly restorative sleep. To consider your rest optimal, you should meet the following:

• Sleeping between 7 and 8 hours a day.

• Having deep sleep for at least 10-25% of the total rest time.

• Not waking up during the night, or doing so only for brief periods.

• Reaching the REM sleep phase in an appropriate amount of time, ideally between 10 and 90 minutes.

• Maintaining peaceful rest, without interruptions and without respiratory problems such as sleep apnea.

When rest is not of high quality, symptoms such as lack of concentration, daytime sleepiness, irritability, and a greater predisposition to cardiovascular and metabolic diseases appear. Therefore, it is fundamental to take steps to improve sleep quality.

Tips for sleeping well and improving rest

If you have trouble sleeping or feel that your rest is not restorative, try these habits and you will notice a big difference.

1. Regulate your sleep routine

Our body functions through circadian rhythms, which are internal cycles that regulate sleep and wakefulness. To maintain an appropriate rhythm, it is advisable to:

• Go to bed and wake up at the same time every day, even on weekends.

• Create a relaxation routine before sleeping, such as reading a book or having an herbal tea.

• Avoid long naps during the day, as they can make nighttime sleep more difficult.

2. Avoid screens before sleeping

The use of electronic devices before bed affects the production of melatonin, the hormone that regulates sleep. The blue light from screens tricks the brain into thinking it is still daytime. To avoid this:

• Turn off electronic devices at least 30 minutes before sleep.

• Use warm, dim lighting in the room.

• Perform relaxing activities like meditation or gentle stretching.

3. Control your diet before bed

What you eat at dinner directly influences your sleep quality. To rest better:

• Avoid heavy meals rich in fats or sugars, as they can lead to difficult digestion.

• Reduce the consumption of caffeine and stimulant beverages in the afternoon.

• Opt for light dinners with easily digestible proteins and foods rich in tryptophan, such as bananas, nuts, or milk.

4. Exercise, but at the right time

Physical exercise helps reduce stress and improves sleep quality. However, you should keep in mind that:

• The best time to exercise is in the morning or afternoon.

• If you perform intense exercise at night, you may overstimulate the body and make resting more difficult.

5. Improve your rest with Zenex, a natural supplement with cherry extract and melatonin

Melatonin is key for regulating sleep and is found naturally in some foods, such as cherries. At Bioksan, we have developed Zenex, a food supplement with cherry extract that helps to:

• Improve sleep quality naturally.

• Reduce stress and anxiety, promoting rest.

• Regulate the circadian rhythm for deeper and more restorative sleep.

You only need one Zenex capsule half an hour before bed to notice its effects.

How to sleep better in stressful situations

Stress is one of the main factors affecting sleep quality. To prevent anxiety from depriving you of rest, try the following:

1. Regulate caffeine consumption

If you are a coffee lover, try to limit its consumption in the afternoon. Caffeine remains in the body for up to 7 hours after ingestion, which can make it hard to fall asleep.

Instead, try relaxing drinks like valerian, linden, or chamomile herbal teas.

2. Relax your mind and body

Techniques like meditation, deep breathing, and yoga can reduce anxiety before bed. You can also try aromatherapy with essential oils like lavender.

3. Change locations if you cannot sleep

If you have been more than 20 minutes in bed unable to sleep, get up and change your environment. Go to another room, do a quiet activity, and return to bed when you feel sleepy.

4. Relax your body with natural supplements like Acuok

Certain natural ingredients can help significantly reduce stress and improve rest.

Bioksan has developed Acuok, a supplement with Ginkgo Biloba, Coenzyme Q10, Magnesium, Ginger, and Melatonin, which helps to:

• Reduce fatigue and tension accumulated during the day.

• Improve cerebral oxygenation thanks to Ginkgo Biloba.

• Promote muscle relaxation and rest with magnesium.

• Regulate the sleep cycle with melatonin.

If stress prevents you from sleeping, Acuok can help you regain calm and rest.

Sleeping well is key to health. Put these tips into practice and enjoy restorative sleep every night!