[ESP-ENG] Consejos para una Rutina Nocturna Saludable / Tips for a Healthy Nightly Routine.

Establecer una rutina nocturna puede ayudarte a regular el reloj interno del cuerpo, lo que facilita conciliar el sueño más rápido y mantenerte dormido durante toda la noche. De esta manera, logras un descanso profundo y reparador que te permite que tu cuerpo se recupere y recargues energías para enfrentar el día siguiente con vitalidad.

Fuente

Particularmente, tengo mi rutina antes de acostarme y la he estado practicando a lo largo de este año y me ha funcionado de maravilla, básicamente lo que hago es: Tomar un baño relajante , me doy un masaje con aceites esenciales yo utilizo uno de lavanda; trato de ir a la cama a la misma hora (entre las 9.30 y 10 de la noche), trata de evitar el café durante la noche a veces suelo tomar alguna infusión como manzanilla; y lo más importante desconectarme de mi celular y dispositivos electrónicos 1 hora antes de dormir (puedes colocarlos en el modo no molestar), ya que la luz de los aparatos electrónicos interfiere en la producción de melatonina, por lo que opté por realizar actividades relajantes como leer un libro, escribir en mi diario de agradecimiento, escuchar alguna meditación o afirmación, esto enviará señales claras al cerebro de que es hora de dormir.

Les dejo por acá, un canal de Youtube que tiene meditaciones nocturnas y técnicas de respiración lo he estado escuchando antes de dormir y me ha ayudado bastante en mi rutina nocturna.

¡No subestimes el poder de una buena rutina nocturna para mejorar tu bienestar general!
Si realizas alguna rutina antes de dormir, te leo en los comentarios
Las fotografías fueron tomadas por mi
Collage: InShot

ENGLISH

Hello friends of WomenTRIBE! I hope you are well, today I bring you some tips to improve the quality of sleep and is that with the hectic life we lead we are loaded with activities and when we go to bed we keep thinking about what we have to do the next day and during the week; which does not allow our brain to disconnect and we can rest. We must give it importance and establish a series of habits before going to sleep, since a consistent and relaxing night routine helps us to prepare the body and mind to rest optimally.

Establishing a nighttime routine can help you regulate your body's internal clock, making it easier to fall asleep faster and stay asleep throughout the night. In this way, you achieve a deep and restful rest that allows your body to recover and recharge your energy to face the next day with vitality.

Fuente

Particularly, I have my routine before going to bed and I have been practicing it throughout this year and it has worked wonders for me, basically what I do is: Take a relaxing bath, I give myself a massage with essential oils I use one of lavender; I try to go to bed at the same time (between 9. 30 and 10 at night), try to avoid coffee during the night sometimes I usually take some infusion like chamomile; and most importantly disconnect from my cell phone and electronic devices 1 hour before bedtime (you can place them in do not disturb mode), since the light from electronic devices interferes in the production of melatonin, so I opted for relaxing activities like reading a book, writing in my gratitude journal, listen to some meditation or affirmation, this will send clear signals to the brain that it is time to sleep.

Here is a Youtube channel that has nightly meditations and breathing techniques that I have been listening to before going to sleep and it has helped me a lot in my nightly routine.

Don't underestimate the power of a good nighttime routine to improve your overall well-being!
If you do any bedtime routines, I'll read you in the comments.
The pictures were taken by me

Collage: InShot