Sleeping well is a fundamental factor for health, as it helps to regulate the body’s functions. For quality rest, there is nothing more important than practicing sleep hygiene, a set of habits that contribute to a good night’s sleep.
“Sleep hygiene is important for restorative sleep, which will allow for better day-to-day productivity”, explains neurologist and neurophysiologist Natália Longo. The expert listed nine actions that are essential for a peaceful and restorative night’s sleep. Check out:
1. Police your thoughts
Don’t spend the day thinking about bedtime. Also, avoid bringing worries to bed. This moment should be directed to rest.
2. Avoid naps
If you have trouble sleeping, avoid napping or lying down during the day. This act can further damage your sleep.
When it comes to quality sleep, it is necessary to implement a healthy routine that guarantees a good night’s rest. Difficulty sleeping or waking up early, for example, is often related to everyday habits that must be corrected. Getty Images
***photo-woman-sleeps-with-alarmclocksA poorly slept night’s sleep directly interferes with mood and performance of the next day’s activities. In addition, levels of irritability, anxiety and stress can increase significantly. Getty Images
***photo-woman-in-deep-sleepStudies show that the ideal amount of hours of sleep varies for each person, but the world average is six to eight hours a night. During deep sleep, important hormones are released for body regulation.Getty Images
***photo-man-napping-with-baby-in-his-lapMany people have poor sleep and don’t even realize it. When in doubt, how about adopting some techniques known as “sleep hygiene”?Getty Images
***photo-man-turns-off-alarmclock1. Create a routine: try to go to bed and get up at the same times every day, even on holidays and weekendsGetty Images
***photo-man-sleeps-near-computer2. Sleep a little earlier each day: take advantage of the period near the end of the vacation to sleep about 30 minutes before the time you used to go to bed each day, until you reach the ideal timeGetty Images
***photo-woman-with-insomnia3. Get up if you can’t sleep: Get out of bed if you have trouble falling asleep. Do something relaxing like taking a deep breath, listening to soft music, or reading a book. It is recommended not to turn on the television or use your cell phone. Only go back to bed when you are drowsyGetty Images
***photo-woman-uses-computer-in-bed4. Bed is for sleeping: never use the bed to study, read, watch TV, stay on the computer or cell phone. The body needs to understand that this is a relaxing environment.Getty Images
***photo-man-sleeps-in-dark-room5. Keep the room dark: having a completely dark room, without external light or lights from electronic devices, makes it easier to sleepGetty Images
***photo-woman-take-nap6. Avoid naps: limit daytime naps to less than an hour in duration and no later than 3 pm, so as not to impair your night’s sleepGetty Images
***photo-cup-of-coffee7. Avoid stimulating foods and drinks between four and six hours before bedtime. The list includes chocolate, coffee, soft drinks, black, green, mate and chimarrão teas. Getty Images
***photo-child-practices-boxing8. Avoid high-intensity exercise within three hours of your scheduled bedtime. They can make a person very alert and disrupt sleep.Getty Images
***photo-woman-relaxes-lying9. Slow down: set aside 15 to 30 minutes before bedtime to relax and slow down. Disconnecting from external stimuli helps signal the brain that it’s time to sleep.Getty Images
***photo-woman-avoids-alcoholic-beverage10. Avoid alcoholic beverages and cigarettes: they also impair your sleep patternGetty Images
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3. Take care of your food
Avoid eating heavy meals or consuming too much liquid close to bedtime. In addition to causing indisposition, it can also cause insomnia, poor digestion, reflux and sleep apnea.
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