Sleeping peacefully and being full of energy for your daily tasks is as important as a good diet. We tell you the keys to a proper rest.

A deep, restful sleep of at least eight hours a day is necessary to maintain an active and healthy life, both physically and mentally. Getting a good night's sleep is a science that requires discipline to carry out a series of actions that allow your brain to rest and function at its best.

Jairo Noreña, a doctor and surgeon, goes further and states that, When you sleep well, your mood improves, you think clearly, your memory improves, you react more calmly to tense situations, you see life with optimism and you keep your heart in good condition. In children, for example, sleep contributes to optimal growth and proper muscle development.

“Activities such as working, reading and watching television should not be done in bed, as the brain is trained in the wrong way and this can interfere with sleep,” says Noreña, adding that this space should only be used for two things: sleeping and having sex.

The National Heart Lung and Blood Institute offers the following recommendations for healthy sleep:

What should we keep in mind to sleep well?

· At bedtime you need to put your problems aside.

· It is essential that you set a time to go to bed, so you activate your 'biological clock' and get your brain used to sleeping deeply.

· Do not drink beverages containing caffeine after three in the afternoon, as this can interfere with your ability to fall asleep.

· Avoid drinking alcohol before going to sleep. Although it offers a feeling of rest, it does not actually allow the body to recover.

· Your room should be completely dark, preferably without even the presence of LED lights, such as those on the television and alarm clock.

· Sleep in a quiet place.

· Try to do half an hour of exercise every day. This should be done in the morning or early afternoon, but never before going to sleep.

· Eat healthily and do not drink liquids at least two hours before going to sleep, this way you will avoid getting up at night to go to the bathroom.

· Avoid going to bed on a full stomach, give it time to digest.

What to do when you can't sleep?

If you go to bed worried and trying to solve problems, these can interfere with your rest. If after half an hour you have not been able to fall asleep, it is advisable to stand up, take a pencil and paper and make a list of the things that are bothering you. This will help you to put them in order in your mind and this will give you a feeling of being in control and will calm you down before going back to bed.
If this doesn't work for you, Dr. Noreña recommends doing an activity that tires you out or gets you moving.

“People who are unable to sleep should review their medications and supplements, as some antidepressants or anticonvulsants, steroids or medications such as theophylline can cause insomnia,” concludes the doctor, who adds that, in this case, it is best to consult a specialist.

Now that you know these recommendations, put them into practice and give rest the place it deserves in your routine. You will notice the benefits in your mind and body.