{"id":1720,"date":"2015-07-03T00:00:00","date_gmt":"2015-07-03T00:00:00","guid":{"rendered":"http:\/\/quiropractica1.iamacookie.com\/?p=1720"},"modified":"2026-06-09T11:01:00","modified_gmt":"2026-06-09T09:01:00","slug":"10-maneras-de-dormirte-mas-facilmente","status":"publish","type":"post","link":"https:\/\/quiropractica1.com\/en\/10-maneras-de-dormirte-mas-facilmente\/","title":{"rendered":"10 Tips for Better Sleep and Relaxation"},"content":{"rendered":"<div class=\"vgblk-rw-wrapper limit-wrapper\">Getting a good night's sleep is essential for optimal health. At the Marc Bony Chiropractic Center in Matar\u00f3, we offer practical tips to help you improve your sleep and overall well-being.<\/p>\n<p>1-<strong>Relax before bedtime<\/strong>. Stress can leave you feeling miserable and on edge. Take some time for a bedtime ritual to break the link between stress and bedtime. Try listening to this CD, reading, meditating, doing some gentle stretching, using an aromatherapy eye mask, or taking a warm shower.<\/p>\n<p>2-<strong>Be careful with caffeine<\/strong>, coffee, many teas, and sodas that contain caffeine and can keep you awake. If you've already had too much, you should eat carbohydrates, such as cookies, to help reduce the effects.<\/p>\n<p>3-<strong>Be careful with alcohol.<\/strong> Alcohol may help you fall asleep at first, but as your body breaks it down, it can cause headaches, sweating, and nightmares, all of which will disrupt your sleep. To help alleviate these symptoms, try drinking a glass of water for every glass of alcohol you consume.<\/p>\n<p>4-<strong>Exercising at the Right Time<\/strong>.  Exercise helps relieve stress, but a good time to exercise is in the morning\u2014never in the afternoon or right before bedtime.<\/p>\n<p>5-<strong>Reduces noise, light, and extreme temperatures<\/strong>, reduce the stimuli to your brain so it can rest; try earplugs, a night light, or an eye mask. The best temperature for sleeping is 21 degrees.<\/p>\n<p>6<strong>-Eat well and sleep well<\/strong>. Avoid eating a large dinner right before going to bed or going to bed on an empty stomach. It\u2019s always a matter of balance\u2014foods that promote sleep include: tuna, squash, potatoes, asparagus, avocados, artichokes, eggs, peaches, oats, bananas, almonds, and walnuts.<\/p>\n<p>7-<strong>Understand Jet Lag<\/strong>. Before changing time zones, remember to go to bed earlier. And keep in mind that your body needs two days to adjust.<\/p>\n<p>8-Remember what a bed is for, <strong>Avoid watching TV<\/strong>, <strong>Eating and arguments in bed<\/strong>. Your body and mind associate activities done in bed with being in bed. Don't let a bad habit keep you awake.<\/p>\n<p>9-<strong>Do not drink after 8:00 p.m.<\/strong>. It's a fact: most of us can't go to the bathroom and sleep at the same time.  So don't drink after 8 p.m. so you can get some rest.<\/p>\n<p>10-<strong>Nap time<\/strong>. A nap <strong>20-minute high-intensity workout<\/strong> Early in the day, it can really refresh you, but sleep too much and you'll spend the whole night staring at the ceiling. Marc Bony, DC<\/div>\n<p><!-- .vgblk-rw-wrapper --><\/p>","protected":false},"excerpt":{"rendered":"<p>Dormir bien es esencial para una salud \u00f3ptima. En el Centro Quiropr\u00e1ctico Marc Bony en Matar\u00f3, te ofrecemos consejos pr\u00e1cticos para mejorar tu sue\u00f1o y bienestar general. 1-Rel\u00e1jate antes de la hora de dormir. El estr\u00e9s puede ponerte en un estado miserable y activado. T\u00f3mate tu tiempo para un ritual pre-dormir, para romper la conexi\u00f3n&#8230;<\/p>","protected":false},"author":3,"featured_media":2900,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1106],"tags":[868],"class_list":["post-1720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sueno-descanso","tag-consejos"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 Consejos para Dormir Mejor y Relajarte | Matar\u00f3<\/title>\n<meta name=\"description\" content=\"Aprende sobre 10 Consejos para Dormir Mejor y Relajarte con el Dr. Marc Bony, DC en Matar\u00f3. Quiropr\u00e1ctica natural y profesional. \u2b50 4.9 estrellas en Google.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/quiropractica1.com\/en\/10-maneras-de-dormirte-mas-facilmente\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Consejos para Dormir Mejor y Relajarte | Matar\u00f3\" \/>\n<meta property=\"og:description\" content=\"Aprende sobre 10 Consejos para Dormir Mejor y Relajarte con el Dr. Marc Bony, DC en Matar\u00f3. 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