As mentioned in a previous article, sleep is one of the most important processes in your body, since it is the only way to re-vamp your brain and be ready to take on a new day. Skipping your sleeping hours, can be extremely detrimental to your health, and if you have trouble falling asleep at night, you should work towards improving that, since better sleep will result in better quality of life. Not only will you look younger for longer, you will also be healthier, and your energy levels will translate into your every day performance.


  1. Train your metabolism:

Your body is very systematic. There are thousands of different processes that follow a specific pattern in your body daily, and for this reason, patterns and consistent schedules can be beneficial to your body. Try to go to bed at the same time every night, and wake up at the same time every morning.


  1. Reduce the stimuli t in the room:

30 minutes before going to bed, you want to start shutting down anything that is too stimulating for your brain. Don’t go to bed on a full stomach, dim the lights in the room, put your phone away, turn off the TV. Avoid looking at anything too bright, or listening to music that is too loud or too fast.


  1. Reduce caffeine/alcohol consumption:

If you have to drink coffee in the morning because you feel sleep deprived as soon as you wake up, you need to work on improving your sleep. Excessive caffeine will only disturb your sleep patterns. Don’t be surprised if after having a few cups of coffee daily you have trouble falling asleep at night. But for your own good, don’t try to make up for it by having an alcoholic drink. While it may give you the idea that you are more relaxed, alcohol will inhibit the recovery processes that your brain runs throughout your sleeping hours. Eliminate the afternoon coffee and the nighttime drink from your habits; you are feeding an unhealthy feedback loop.


  1. Lavender oil

Studies have consistently shown that lavender oil can help insomnia because its scent can induce deep relaxation and slow down your heartbeat which happens during “slow-wave sleep”. Scientists believe during this phase of sleep the brain organizes memory, and studies have shown people who use lavender, to sleep better and feel more energized in the morning. You can use a diffuser to add lavender oil to the air in the room, or you can pour a few drops on a tissue and place it under your pillow.


Improve your sleep and you will improve your life,

Sleep tight,

Juliana A. Duque



Russel Foster: TED Talk “why to de Sleep”


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