{"id":24845,"date":"2019-04-30T13:38:26","date_gmt":"2019-04-30T11:38:26","guid":{"rendered":"https:\/\/tecmoon.com\/12-trucos-conciliar-sueno\/"},"modified":"2025-10-03T16:24:38","modified_gmt":"2025-10-03T14:24:38","slug":"the-12-best-tricks-to-fall-asleep","status":"publish","type":"post","link":"https:\/\/tecmoon.com\/en\/blog\/the-12-best-tricks-to-fall-asleep\/","title":{"rendered":"The 12 best tricks to fall asleep"},"content":{"rendered":"

Do you spend hours tossing and turning in bed without being able to sleep? Do you wake up at dawn and you find it impossible to get back to sleep? Both are manifestations of the same problem: insomnia. Write down these 12 recommendations to combat it.<\/span><\/p>\n

\"trucos<\/p>\n

Why do not we all sleep the same?<\/p>\n

Before you start to read our advice, do not worry. The\u00a0sleep patterns<\/strong>, that is, the number of hours and when we sleep, change with the age, lifestyle and nature of each person.
\nTherefore, in\u00a0TEC MOON<\/strong>\u00a0? We recommend following a healthy lifestyle composed of a\u00a0balanced diet<\/a><\/strong>, exercise and 7\/8 hours of sleep.\u00a0If you feel good when you wake up\u00a0<\/strong>and your dream has been refreshing,\u00a0you do not have any sleep disorder<\/strong>. But if not, in this\u00a0post<\/em>\u00a0we are going to give you some tips so that you sleep better and every morning you wake up rested and happy. ?<\/p>\n

 <\/p>\n

What is the dream and why do we sleep?<\/h2>\n

According to\u00a0European Institute of Sleep Quality (ESCI)<\/strong>,<\/a>\u00a0It is a survival mechanism developed by most living beings with multiple functions according to the species, age and phase of sleep. While in the dream of\u00a0baby ??<\/strong>\u00a0human growth and maturation of his nervous system predominates, in the\u00a0adult<\/strong>\u00a0?? Cell detoxification and physical regeneration prevail.
\nAs an adult you have learned to sleep an average of 7 hours predominantly in the dark of night, with the exception of napping, and in 24-hour rhythms. However, our\u00a0life habits<\/strong>, stress, artificial light and current working hours are breaking a rhythm established for thousands of years, generating a global pandemic of\u00a0sleep deficit<\/strong>.<\/p>\n

The danger of deficil sleep.<\/h2>\n

That you suffer implies exposing yourself to a greater probability of suffering\u00a0accidents<\/strong>, diseases\u00a0cardiovascular<\/strong>\u00a0or\u00a0type 2 diabetes<\/strong><\/a>. In addition, it predisposes you to\u00a0anxiety<\/strong>\u00a0Yet the\u00a0depression ?<\/strong>\u00a0among other pathologies.
\nThe dream of the future in an active society 24 hours 7 days a week is glimpsed in shorter intradian periods. That is, sleep two or three hours during some breaks, such as a trip. While this evolutionary adaptation occurs, the human being must enhance the little time of sleep that he has left with\u00a0the best technologies<\/strong>\u00a0available This will yield better, ? live longer, fight diseases more effectively and, ultimately, be happier.<\/p>\n

The best tricks to fall asleep.<\/h2>\n

1. Try to sleep and always wake up at the same time<\/h3>\n

Even on weekends. If for any reason, such as an event or work, you must remain\u00a0more awake time<\/strong>\u00a0of your usual sleep time, do not try to do it to someone else. Go to the next day to the same as always. This is one of the\u00a0best tricks to sleep<\/strong>. ?<\/p>\n

2. Have a ritual to sleep<\/h3>\n

This differs for each person. Some prefer to read before remembering, others a hot shower, watch a movie \u2026 ? Just try that this ritual is not closely related to screens that emit the one known as\u201d That is, if you watch a movie, lower the lighting on your television, put a screen protector on it or apply a\u00a0software<\/em>\u00a0I filtered the blue light. For the\u00a0ebooks<\/em>, ? better choose one of\u00a0electronic ink<\/a>.<\/strong><\/p>\n

 <\/p>\n

\"TEC<\/a><\/p>\n

 <\/p>\n

3. Avoid blue light<\/h3>\n

In the previous point you have already seen that the \u2018blue light\u2019 does not help. ?? Why? According to scientific studies, this high frequency light prevents the secretion of\u00a0melatonin<\/strong><\/a>, the hormone that\u00a0induces sleep at night<\/strong>. Therefore, avoid electronic lighting or use bulbs ? of warm light. Also do not include mobile screens, television or\u00a0tablets<\/em>. If you have to use them, adjust the brightness of your device or install an advanced application that filters that light.<\/p>\n

4. Adapt to the natural cycle<\/h3>\n

As we said,\u00a0melatonin is the hormone that causes us sleep<\/strong>\u00a0and that is segregated thanks to the darkness. Therefore, it is normal for you to sleep at night and be awake during the day. Also, your dream will be of more quality as well. If for your work or other reasons you have to be\u00a0awake at night<\/strong>\u00a0and sleep during the day, follow the previous sections eliminating the ambient blue light. Do not forget that the sun also emits blue light. For that same reason, it is recommended to adapt to the day-night cycle after a transatlantic trip: this way you will avoid\u00a0jet-lag<\/em><\/strong><\/a>. \u2708<\/p>\n

\"TEC<\/a><\/p>\n

5. Practice sports<\/h3>\n

Strenuous exercise is excellent, pero\ufe0f but do not practice it\u00a0shortly before going to bed<\/strong>, since it reactivates the body. If possible,\u00a0ends with a massage<\/strong>. The vibration system\u00a0IMS ENERGY \u2122<\/strong>\u00a0of the\u00a0TEC MOON Pro<\/strong>\u00a0is a great ally for athletes, helping the\u00a0muscle recovery<\/strong>\u00a0after the exercise.<\/p>\n

6. Heat induces sleep<\/h3>\n

But in the\u00a0body<\/strong>, not in the environment. Therefore, it is a good idea to keep the room cool, ventilate during the day and before sleep activate the thermotherapy\u00a0WARM FEET \u2122<\/strong>\u00a0in the area of the feet. ? This technology is introduced in the\u00a0TEC MOON Pro<\/a><\/strong>\u00a0by a special fabric with some\u00a0conductive filaments<\/strong>. When the electric current passes, a\u00a0nice heat controlled<\/strong>\u00a0which produces a subtle increase in temperature. ? Applied in the area of the feet translates into a drop in blood pressure that\u00a0facilitates sleep conciliation<\/strong>.<\/p>\n

7. Avoid heavy meals, alcohol and tobacco before bedtime<\/h3>\n

It is best to make a\u00a0light dinner ?<\/strong>\u00a0at least\u00a0two hours before sleep<\/strong>. Just do not skip it. To be many hours without eating before sleeping is even worse. There is a biorhythm of food, according to which the ideal is to have breakfast between\u00a07 and 9<\/strong>\u00a0in the morning, eat between\u00a012 and 14<\/strong>\u00a0hours and dinner between\u00a0the 19 and the 21<\/strong>\u00a0hours.<\/p>\n

8. Caffeine by day<\/h3>\n

It is not harmful to drink stimulant drinks such as\u00a0coffee, \u2615 tea or cola<\/strong>\u00a0if you consume them at least seven hours before going to sleep. In fact, they contribute to being more active by day and so\u00a0sleep better at night. ?<\/strong><\/p>\n

9. Some foods help<\/h3>\n

The percussor of the aforementioned hormone melatonin, is the\u00a0serotonin<\/strong><\/a>. This is found naturally in foods with\u00a0tryptophan<\/strong>\u00a0such as bananas, dairy products, eggs, blue fish, soybeans, whole grains, nuts or pineapple. You can combine them with foods with magnesium, with an effect \u2018anti-stress\u2019<\/strong>\u00a0and sedative, such as spinach or tofu. Try to include them in the dinner and observe the results. ?<\/p>\n

10. Get up immediately when the alarm goes off<\/h3>\n

It does not matter how you slept. Not another minute. That will help adjust your pace and also keep you more\u00a0active during the day<\/strong>. Test it.<\/p>\n

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\"TEC<\/a><\/p>\n

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11. Light during the day<\/h3>\n

As we have commented,\u00a0darkness induces sleep<\/strong>. Therefore, it is positive to be exposed to sunlight for the day and thus restore the\u00a0wake-sleep cycle<\/strong>.<\/p>\n

12. Choose a mattress and pillow<\/h3>\n

The life expectancy of a\u00a0quality mattress ??<\/strong>\u00a0it\u2019s about\u00a010 years<\/strong>, although it is inferior for those who are not of quality. Also, keep it together with your pillow\u00a0clean and allergen-free<\/strong>.<\/p>\n

\"colchon<\/p>\n

In\u00a0TEC MOON<\/strong>\u00a0We want you to rest well, wake up full of vitality and live with health your day to day. That\u2019s why we pay attention to all the parameters of a mattress that make\u00a0may your dream be restful<\/strong>, applying the latest technological advances in its manufacture.<\/p>\n","protected":false},"excerpt":{"rendered":"

Do you spend hours tossing and turning in bed without being able to sleep? Do you wake up at dawn and you find it impossible to get back to sleep? Both are manifestations of the same problem: insomnia. Write down these 12 recommendations to combat it. Why do not we all sleep the same? Before […]<\/p>\n","protected":false},"author":1,"featured_media":24847,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[169],"tags":[226,224,231],"class_list":["post-24845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rest","tag-consejos","tag-sueno","tag-trucos"],"_links":{"self":[{"href":"https:\/\/tecmoon.com\/en\/wp-json\/wp\/v2\/posts\/24845","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tecmoon.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tecmoon.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tecmoon.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tecmoon.com\/en\/wp-json\/wp\/v2\/comments?post=24845"}],"version-history":[{"count":0,"href":"https:\/\/tecmoon.com\/en\/wp-json\/wp\/v2\/posts\/24845\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tecmoon.com\/en\/wp-json\/wp\/v2\/media\/24847"}],"wp:attachment":[{"href":"https:\/\/tecmoon.com\/en\/wp-json\/wp\/v2\/media?parent=24845"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tecmoon.com\/en\/wp-json\/wp\/v2\/categories?post=24845"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tecmoon.com\/en\/wp-json\/wp\/v2\/tags?post=24845"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}