What time should we go to sleep if we want be healthy

Medical Celia Hoffman
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If some time ago we used to go to bed somewhere around 10 pm – 11 pm maximum, today most of the people fail to fall asleep until 1 or 2 o’clock after midnight. According to specialists, insomnia establishes due to the daily stress that we are exposed to, and it often develops other symptoms, such as anxiety and depression.

In order to keep our mental and physical health in a good state, international yoga teacher Dana Tupa recommends that we must go back to the old tradition of going to sleep starting with 10 pm, otherwise we will develop chronic fatigue, that may radically decrease our performances in everything we do.‘Even if it seems impossible to fall asleep at 10 pm, taking into account the current circumstances, some simple exercises performed 10 minutes before bedtime can help us forget all our worries and we can sleep peacefully for about 8 hours a day.

‘Even if it seems impossible to fall asleep at 10 pm, taking into account the current circumstances, some simple exercises performed 10 minutes before bedtime can help us forget all our worries and we can sleep peacefully for about 8 hours a day.

Four simple steps for a good sleep:

• Drink hot lime tea, sweetened with honey, approximately 30 minutes before going to bed. The calming effect of this is given by the neuro sedatives and antispasmodic properties of lime flowers.


• Develop a personal ritual and do not jump from work or family problems directly to bed, absurdly hoping that you will quickly fall asleep. A warm lavender oil bath before bedtime can do wonders.


• Sit on the bed with your legs crossed for a few minutes, do a simple meditation in which you listen to your breath. Try to eliminate all possible thoughts and bring your attention to the present moment.


• Lie down on the bed and bend all the muscles from top to toes. Maintain the contraction for 5-6 seconds, then relax and strech. Repeat 3 times and then focus again on breathing.