{"id":28284,"date":"2024-11-11T14:49:32","date_gmt":"2024-11-11T19:49:32","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/diy-guide-better-sleep-1573"},"modified":"2024-11-15T10:42:39","modified_gmt":"2024-11-15T15:42:39","slug":"diy-guide-better-sleep-1573","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/better-sleep-es\/diy-guide-better-sleep-1573","title":{"rendered":"The Ultimate DIY Guide to Better Sleep"},"content":{"rendered":"<h2>Time for a sleep refresh? We\u2019ve got what you need!<\/h2>\n<p>When you feel fatigued during the day, you aren\u2019t at your best and it shows. Sleep is essential for all of your mind and body functions during the day. Concentration, creativity and motivation suffer most when exhaustion is at its peak.<\/p>\n<p>To our bodies, sleep is the clean-up crew that ramps up to repair damaged tissues, manufactures life-sustaining hormones and catalogs memories from the previous day. Not getting enough sleep can impair your ability to react rationally to stress (physical, mental and emotional). The ability to learn new skills is severely diminished as well. People who sleep less than 6 hours a night don\u2019t spend enough time in the deepest stages of sleep and are at higher risk of heart attacks and strokes than those who clock at least 7 hours.<\/p>\n<p>To be clear, shortening your sleep can shorten your life. If you\u2019re ready to improve your sleep quality (and quantity) \u2013 and be a healthier you \u2013 we can help.<\/p>\n<h2>Prime your bedroom for your best sleep<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-16689\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2016\/01\/RDP-29-June-Morning.png\" alt=\"The Ultimate DIY Guide to Better Sleep \" width=\"400\" height=\"400\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2016\/01\/RDP-29-June-Morning.png 800w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/01\/RDP-29-June-Morning-300x300.png 300w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/01\/RDP-29-June-Morning-150x150.png 150w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/01\/RDP-29-June-Morning-768x768.png 768w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/01\/RDP-29-June-Morning-700x700.png 700w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/01\/RDP-29-June-Morning-400x400.png 400w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/01\/RDP-29-June-Morning-600x600.png 600w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/01\/RDP-29-June-Morning-100x100.png 100w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/01\/RDP-29-June-Morning-96x96.png 96w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/>Think of your bedroom as your sanctuary for rejuvenation and a decadently healthy life. To be effective, your sleep space needs to be your personal haven, free from distractions that interfere with sleep.<\/p>\n<ul>\n<li><strong>Keep it clean<\/strong>. <a href=\"https:\/\/restonic.com\/es\/blog-es\/declutter-bedroom-6452\">Declutter your sleep<\/a> sanctuary so your mind can rest when you\u2019re ready for sleep.<\/li>\n<li><strong>Keep it cool<\/strong>. The ideal temp for sleep is 65F \u2013 70F (18C \u2013 21C).<\/li>\n<li><strong>Keep it dark<\/strong>. Your internal clock needs darkness to reset through the night and function optimally.<\/li>\n<li><strong>Keep it electronic-free<\/strong>. TV\u2019s, iPads and phones impair your rest due to the <a href=\"https:\/\/restonic.com\/es\/blog-es\/light-sleep-technology\">LED blue light<\/a>.<\/li>\n<li><strong>Keep it comfy<\/strong>. Use breathable building and wash linens every 2 weeks.<\/li>\n<\/ul>\n<p>One of the best ways to prevent tiredness is to schedule enough time for sleep. Seems like a simple idea but you\u2019d be amazed at how many people try to cram 8 hours of sleep in a 6 hour window. <a href=\"https:\/\/www.webmd.com\/sleep-disorders\/news\/20110306\/sleep-and-technology-dont-mix-sleep-poll\">WebMD<\/a> reports that people who allotted 6 hours in bed only slept for 5.7 hours on average. When those same people allotted 10 hours for sleep, they actually slept a whopping 8.5 hours. It takes the average person about 20 minutes to fall asleep, so factor that in when deciding how much time you\u2019ll allot for sleep each night.<\/p>\n<p>And remember to nap when you feel the need. Naps sometimes get a bad rap, but a quick lunchtime snooze can rejuvenate and refresh your body. Learn the <a href=\"https:\/\/restonic.com\/es\/better-sleep-es\/the-art-of-napping\">art and science of the daytime nap<\/a> and stay energized for the rest of your day.<\/p>\n<h2>Learn to fall asleep faster<\/h2>\n<p>If you done everything the experts recommend and you\u2019re still struggling to get a good night\u2019s sleep, it\u2019s time to level up your sleep game. The following list will move you from novice to expert in time for a great night\u2019s sleep tonight!<\/p>\n<ul>\n<li><strong>Block out the light<\/strong>. Not only is it easier to\u00a0<a href=\"http:\/\/restonic.com\/blog\/light-sleep-9955\">fall asleep in the dark<\/a>, there\u2019s a good chance you\u2019ll stay asleep longer too. Think of yourself as a human solar energy panel. When you\u2019re exposed to light, sunlight or artificial light, it boosts alertness and reaction times, elevates your mood and keeps you awake. When the light goes away, melatonin levels naturally rise, energy subsides and sleep begins to commence.<\/li>\n<li><strong>Curtail the arguing with your partner<\/strong>. Being tired can lead to arguments with your partner, which could lead to more sleepless nights (for both of you). On the other hand,\u00a0<a href=\"http:\/\/restonic.com\/blog\/sleep-sex-health-1298\">sex can be a healthy way to unwind <\/a>and de-stress at the end of a long day (for both of you). See the potential for a vicious cycle \u2013 or a positive one? If anxiety and stress with your partner is interfering with a good night\u2019s sleep, talk it out. Just not right before bed.<\/li>\n<li><strong>Check your thyroid<\/strong>. When your thyroid is out of sync, hormones that regulate your moods and energy levels suffer. If you\u2019re overly energetic \u2013 or overly tired \u2013 it\u2019s time to\u00a0<a href=\"http:\/\/restonic.com\/blog\/sleep-doctor\">consult your doctor <\/a>for a blood test. Falling asleep faster may simply require a chemical rebalancing.<\/li>\n<li><strong>Tweak your sleep space<\/strong>. When you get ready to go to the gym, you grab your must-have\u2019s for a successful workout: running shoes, playlist and maybe some protein. Falling asleep is the same: you need a comfortable mattress, bedding and pillows. Read through this list of designers who know how to design a\u00a0<a href=\"http:\/\/restonic.com\/blog\/interior-design-bedroom-therapy\">bedroom optimized for sleep<\/a>.<\/li>\n<li><strong>Review your diet<\/strong>.\u00a0<a href=\"http:\/\/restonic.com\/blog\/ultimate-sleep-better-diet-4736\">Sleep and food <\/a>are lifetime bed partners and adjusting your diet (and alcohol consumption) can dramatically affect how easily you fall asleep. And stay asleep. And just so you\u2019re not surprised, a diet high in saturated fats and carbs can lead to disrupted sleep, while a diet based in leafy greens and whole grains tends to lead to better quality sleep.<\/li>\n<li><strong>Turn off social media<\/strong>. We\u2019ve been hearing for a long time how\u00a0<a href=\"http:\/\/restonic.com\/blog\/electronics-bed-affects-sleep-9682\">harmful electronics are to sleep <\/a>but it\u2019s not just looking at the screen that\u2019s dangerous. What you\u2019re looking at can be equally disruptive. Study after study shows a strong argument for ditching your virtual friends before you get into bed at night.<\/li>\n<\/ul>\n<p>It\u2019s easy to think of sleep as a waste of time when there\u2019s so much to do and experience. But being well rested offers a smorgasbord of short-term AND long-term benefits that make it worthwhile. Making sleep a priority in your life means less daytime tiredness, better productivity, more brain power and a healthier body. Sweet, right?<\/p>\n<h2>Rest well &amp; wake up ready to go!<\/h2>\n<p>Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n<ul>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/cbd-oil-sleep-better-85433\">Can CBD oil help you sleep better?<\/a><\/li>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/8-ways-morning-person-2546\">Trick yourself into becoming a morning person<\/a><\/li>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/sleep-athlete-olympic-health\">Learn how to sleep like an athlete and enjoy a Olympic health boost<\/a><\/li>\n<p><a href=\"https:\/\/restonic.com\/es\/colchones\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-31546\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER.png\" alt=\"\" width=\"800\" height=\"238\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER.png 1920w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-300x89.png 300w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-1024x305.png 1024w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-768x228.png 768w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-1536x457.png 1536w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-400x119.png 400w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-750x223.png 750w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-600x178.png 600w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-150x45.png 150w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exhausted every day? Tired of being tired? Follow our ultimate DIY sleep guide to better sleep  and improve energy, reduce fatigue.<\/p>\n","protected":false},"author":4,"featured_media":26661,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5625,5622],"tags":[5629,5630,5631,5640,5632,5633],"class_list":["post-28284","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-better-sleep-es","category-blog-es","tag-how-to-get-better-sleep-es","tag-sleep-es","tag-sleep-deprivation-es","tag-sleep-disorders-es","tag-sleep-health-es","tag-why-cant-i-sleep-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The Ultimate DIY Guide to Better Sleep - Restonic<\/title>\n<meta name=\"description\" content=\"Exhausted every day? Tired of being tired? Follow our ultimate DIY sleep guide to better sleep and improve energy, reduce fatigue.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/restonic.com\/es\/better-sleep-es\/diy-guide-better-sleep-1573\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Ultimate DIY Guide to Better Sleep\" \/>\n<meta property=\"og:description\" content=\"Exhausted every day? Tired of being tired? Follow our ultimate DIY sleep guide to better sleep and improve energy, reduce fatigue.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/restonic.com\/es\/better-sleep-es\/diy-guide-better-sleep-1573\" \/>\n<meta property=\"og:site_name\" content=\"Restonic\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/RestonicBeds\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/RestonicBeds\" \/>\n<meta property=\"article:published_time\" content=\"2024-11-11T19:49:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-15T15:42:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/restonic.com\/wp-content\/uploads\/2016\/01\/16-DIY-teaser.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1467\" \/>\n\t<meta property=\"og:image:height\" content=\"1467\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Julia Rosien\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@RestonicBeds\" \/>\n<meta name=\"twitter:site\" content=\"@RestonicBeds\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Julia Rosien\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/better-sleep-es\\\/diy-guide-better-sleep-1573#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/better-sleep-es\\\/diy-guide-better-sleep-1573\"},\"author\":{\"name\":\"Julia Rosien\",\"@id\":\"https:\\\/\\\/restonic.com\\\/es#\\\/schema\\\/person\\\/65aad3d3eb6d2e32d6019bd259415ba4\"},\"headline\":\"The Ultimate DIY Guide to Better Sleep\",\"datePublished\":\"2024-11-11T19:49:32+00:00\",\"dateModified\":\"2024-11-15T15:42:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/better-sleep-es\\\/diy-guide-better-sleep-1573\"},\"wordCount\":989,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/better-sleep-es\\\/diy-guide-better-sleep-1573#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/restonic.com\\\/wp-content\\\/uploads\\\/2016\\\/01\\\/16-DIY-teaser.jpg\",\"keywords\":[\"how to get better sleep\",\"sleep\",\"sleep deprivation\",\"sleep disorders\",\"sleep health\",\"why can&#8217;t i sleep?\"],\"articleSection\":[\"better sleep\",\"Restonic SleepBlog\u00ae\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/restonic.com\\\/es\\\/better-sleep-es\\\/diy-guide-better-sleep-1573#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/better-sleep-es\\\/diy-guide-better-sleep-1573\",\"url\":\"https:\\\/\\\/restonic.com\\\/es\\\/better-sleep-es\\\/diy-guide-better-sleep-1573\",\"name\":\"The Ultimate DIY Guide to Better Sleep - Restonic\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/better-sleep-es\\\/diy-guide-better-sleep-1573#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/better-sleep-es\\\/diy-guide-better-sleep-1573#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/restonic.com\\\/wp-content\\\/uploads\\\/2016\\\/01\\\/16-DIY-teaser.jpg\",\"datePublished\":\"2024-11-11T19:49:32+00:00\",\"dateModified\":\"2024-11-15T15:42:39+00:00\",\"description\":\"Exhausted every day? 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