Lack of sleep or difficulty sleeping well directly interferes with a person’s quality of life, as a bad night’s sleep reduces the ability to concentrate during the day and can also lead to mood swings. In addition, when poor sleep quality becomes common, there may be changes in appetite and health problems such as stress, anxiety and the development of memory problems.
Therefore, to sleep well, it is important that the person adopt habits that help regulate sleep and help to reach the sleep phase of deep relaxation, which is often difficult to achieve. To do this, it is important to determine an hour to sleep and respect this time, to create a dark and comfortable environment and have a soothing tea at least 30 minutes before bedtime.
Here are some tips that may be helpful in improving sleep quality and should be adopted as a new way of life:
On average, you need to sleep between 8 and 9 hours of restful sleep to be very alert the next day, and therefore those who need to get up early should also go to bed early, respecting these schedules, even on weekends. and the holidays.
A good tip to keep up with bedtime is to have an alarm on your cell phone that reminds you of bedtime. In addition, to avoid sleeping more than recommended and therefore stay awake at night, it may be interesting to place the alarm clock away from the bed, as this way the person has to get up to turn off the alarm clock and so it is easier. respect bedtime at the end of the day.
TVs, computers, or other electronic devices should turn off about 30 minutes before the ideal bedtime. Ideally, the person stays away from these devices, as well as mobile phones and video games, as they excite the brain, leaving him more restless and altering sleep.
In addition, the watch should also be kept out of the room or away from the bed, because when the person falls asleep and understands that he cannot fall asleep, he tends to look at the clock, which is another cause of stress, which makes it difficult. Sleep.
Some people may have stimulated sleep and sleep better when they hear a quiet or rhythmic sound and therefore you can add ambient sound, for example.
Ideally, the person should lie in bed only when he is asleep and before that, one can lie in bed or, preferably, on the sofa, reading a book with a slightly weaker light. It’s important to focus on reading things that bring peace and quiet, avoiding books or stories that promote tension and stress, such as news.
Before going to sleep, it is important to turn off the lights and leave only one lamp on, preferably with yellow light, as it promotes sleep, as indicated by chromotherapy. As an alternative to the lamp, you can light a candle. The goal is to make the room comfortable so that the sleep is stimulated and you can sleep well at night.
A nap of about 10 to 30 minutes just after lunch should be enough to relax without affecting nighttime sleep. Long naps should not be taken during the day as they may sleep at night. Extended day naps are only suitable for infants and children up to 4 years old.
Exercising for at least 30 minutes a day, preferably before 9 p.m., can be beneficial because during exercise, the body expends more energy, increasing the need to rest throughout the day. People who have trouble going to the gym can try walking or biking, for example, before dinner.
Physical activity after 9 p.m. It is not recommended because it can have the opposite effect, as exercise improves short-term mood and therefore can interfere with bedtime and sleep quality.
Consumption of stimulating beverages, such as coke, coffee, black tea, green tea and certain soft drinks, should be avoided 6 hours before bedtime, as the person may be more awake and have difficulty falling asleep. Also, you should also avoid overeating at dinner.
Whenever possible, the person should opt for sleep-enhancing beverages, such as a glass of hot milk or a glass of red wine, for example.
Having a relaxing tea before bed can help you fall asleep and sleep better. Examples of teas with these properties are those that have valerian, passive, melisa, chamomile or lavender, for example. Learn how to make soothing teas.
The use of essential oils such as lavender, has a relaxing and soothing effect, because when taking deep breaths with essential oil, it makes the brain receive more oxygen, in addition to also stimulating hormone production, promoting the feeling of well-being and relaxation. , favoring sleep.
To enjoy these oils, simply put 2 to 3 drops of essential oil on your pillow or pajamas before going to sleep. Alternatively, oils can also be placed in deodorant or spray, spraying them into the room.
Avoid noisy environments when you fall asleep. Using earplugs, such as those used in swimming pools, can help achieve the silence needed to sleep.
However, some people need background noise to fall asleep, called white noises, such as the sound of a washing machine, the working kitchen hood or a radio outside the station, for example. In addition, there are also mobile phone apps that produce these noises, making it easier to sleep.
In addition, the room and clothing that the person wears to sleep should also be comfortable. Ideally, have curtains that darken the room at night, maintain a comfortable ambient temperature, between 18 and 21 C, wear comfortable pajamas and use a good pillow, which reduces the tension in the back and neck, accumulated during the day.
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