Lack of sleep or difficulty sleeping well directly interfere with the person's quality of life, because sleepless nights decrease the ability to concentrate during the day and can also result in changes in mood. In addition, when poor sleep quality becomes frequent, there may be changes in appetite and health problems such as stress, anxiety and the development of memory failures.
Thus, in order to sleep well it is important that the person adopts some habits that help to regulate sleep and that help to reach the stage of sleep of deep relaxation, which is often difficult to achieve. For this, it is important to determine a time to sleep and respect that time, create a dark and comfortable environment and drink a soothing tea at least 30 minutes before bed.
Some tips that can be useful for improving sleep quality and that should be adopted as a new lifestyle are:
1. Respect the time to go to sleep
On average, it is necessary to sleep about 8 to 9 hours of restful sleep to be well alert the next day and, therefore, those who need to wake up early should also go to bed early, respecting these times, even on weekends and holidays.
A good tip to respect bedtime is to have an alarm on your cell phone reminding you what time to go to bed. Besides that, to prevent you from sleeping more than advised and, consequently, stay longer awake at night, it may be interesting to put the alarm clock away from the bed, because then the person must get up to turn off the alarm clock and in this way it is easier to respect the bedtime at the end of the day.
2. Turn off the TV and other devices
The television, computer or other electronic devices must be turned off about 30 minutes before the ideal time to go to bed. Ideally, the person should stay away from these devices, as well as from cell phones and video games, as they excite the brain, leaving the person more agitated and impairing sleep.
In addition, the watch should also be kept out of the room or away from bed, because when the person goes to sleep and understands that he is not able to fall asleep, he tends to look at the clock, which is more of a stress reason, which makes it difficult sleep.
Some people are able to sleep stimulated and sleep better when they hear some calmer or rhythmic sound and, therefore, some ambient sound can be put on, for example.
3. Read before bed
Ideally, a person should lie down in bed only when he is sleepy and before that, he can sit back on the bed or, preferably, on the sofa, reading a book in a slightly weaker light. It is important that preference is given to reading things that bring peace and tranquility, and you should avoid books or stories that promote tension and stress, such as news, for example.
4. Create a dark environment
Before bed, it is important to turn off the lights and leave only one lamp on, preferably with a yellow light, as it favors sleep, as indicated by chromotherapy. As an alternative to the lamp, a candle can be lit. The goal is to make the room cozy so that sleep is stimulated and you can get a good night's sleep.
5. Short nap after lunch
A nap of approximately 10 to 30 minutes just after lunch should be enough to relax without impairing night sleep. Long naps should not be taken during the day, as they can sleep at night. Long-term naps during the day are only indicated for babies and children up to 4 years of age.
6. Exercise regularly
Practicing at least 30 minutes of exercise daily, preferably before 9 pm, can be beneficial because when exercising the body uses more energy, increasing the need for rest throughout the day. People who have difficulty going to the gym, may experience walking a little or cycling, before dinner, for example.
Physical activity after 9 pm is not recommended, as it may have the opposite effect, as in the short term exercise increases the disposition and, therefore, can interfere with bedtime and sleep quality.
7. Avoid drinking coffee 6 hours before bed
The consumption of stimulating drinks, such as coca cola, coffee, black tea, green tea and some soft drinks, should be avoided 6 hours before bed, because the person can be more awake and have difficulty falling asleep. In addition, you should also avoid eating too much for dinner.
Whenever possible, a person should opt for sleep-friendly drinks, such as a glass of warm milk or a glass of red wine, for example.
8. Have tea before bed
Having a soothing tea before going to sleep can help induce sleep and sleep better. Some examples of teas with these properties are those with valerian, passiflora, cider, chamomile or lavender, for example.
9. Use relaxing essential oil
The use of essential oils such as lavender, has a relaxing and calming effect, that is why when doing deep inspirations with essential oil, makes the brain receive more oxygen, in addition to stimulating hormonal production, promoting a sense of well-being and relaxation, favoring sleep.
To enjoy these oils, simply put 2 to 3 drops of essential oil on the pillow or pajamas, before going to sleep. Alternatively, oils can also be placed in the flavoring or in the form of a spray, spraying them in the room.
10. Maintain silence and comfort
Very noisy environments should be avoided when going to sleep. Using an ear protector, like those used in swimming pools, can help to achieve the silence necessary to sleep.
However, some people need a background noise to be able to fall asleep, called white noises, like the noise of a washing machine, the kitchen hood on or a radio outside the station, for example. In addition, there are also some cell phone applications that produce these noises, making sleep easier.
In addition, the room and the clothes the person uses to sleep must also be comfortable. The ideal is to have curtains that leave the room very dark at night, maintain a comfortable room temperature, between 18ºC and 21ºC, wear comfortable pajamas and wear a nice pillow, that allows the reduction of tension in the back and neck, accumulated during the day.
(Reference - https://www.healthline.com/nutrition/17-tips-to-sleep-better#13.-Take-a-relaxing-bath-or-shower)
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