The Physical Education professional highlights the habits that promote the improvement of the quality of sleep and increase the readiness to wake up
According to the World Health Organization (WHO), the body and mind need to rest at least for a while six hours a day. Although tiredness is often linked to non-compliance with this guideline, this is not the only aspect that can prevent us from sleeping well and waking up in a good mood.
questions like anxiety, stress and excessive worry are factors that interfere with mood upon waking. On the other hand, including physical activity practices in everyday life and following a healthy diet, combined with night rest, contribute to mood when waking up.
Pedro Coelho, a physical education professional at TotalPass, warns of the effects of poor quality sleep. “Sleeping badly and waking up tired affects cognitive abilities due to physical and mental fatigue, such as blocking thinking, decision making, creativity, language and other human processes involving development and cognition,” he says.
Thinking about contributing to well-being upon awakening and avoiding these problems, the expert listed six essential tips for a better quality of rest and greater enthusiasm in everyday life. Watch:
Maintain a healthy diet
Due to the rush of daily life, ultra-processed foods and fast food become the most practical choice. However, these products have a low amounts of nutrients and, if consumed frequently, have harmful effects on the health of the organism and on the quality of sleep.
“The ideal is to replace these foods with meals that appreciate the different food groups, such as fruits, vegetables, cereals, lean proteins and good fats, always opting for foods of nature, which have not undergone any type of alteration by the body. The industry ensures, in addition to improving the quality of sleep, an increase in well-being and immunity”, explains Coelho.
Avoid sleeping right after dinner
Although it seems harmless, the habit of having a late dinner and then sleeping can cause problems while sleeping, including heartburn, fatigue, burns and/or gastritis. This is because the digestive process takes longer to process the ingested food.
“It is recommended to eat lighter meals at night, about three hours before going to sleep, to avoid any kind of problems before or during sleep. It is a great alternative for those who want to avoid waking up tired,” Coelho points out. .
Include physical activity in your routine
Physical activity has effective results that help in the quality of sleep and, above all, in cases of those who wake up tired. According to the specialist, although physical exercises initially make people more tired, this practice has a different long-term effect.
“With the practice of physical exercises, the body becomes more tired, helping to relax and rest more, being an excellent option for those who find it difficult to sleep well and sooner, mainly due to insomnia,” explains Coelho.
For the specialist, through the habit of physical activity, it is also possible to balance hormones such as melatonin, responsible for regulating sleep and fighting lack of energy, especially when waking up. “Plus, this practice has numerous mental and emotional health benefits,” he adds.
Avoid screens before bed
“Social networks gain more and more time in everyday life, being a habit of distraction, especially at night. This use of screens before bed helps the mind stay awake longer, disturbing the arrival of the sleep”, underlines the expert.
This occurs due to the blue light, which interrupts the production of melatonin and prevents it from promoting the feeling of sleep. “For this reason, it’s important to try to turn off any type of screen 30 minutes to an hour before bedtime,” stresses the physical education professional.
Decrease your coffee consumption
Excessive caffeine consumption can impair the quality of your sleep, affecting your waking indisposition for the next day’s routine. “During the night, it is recommended to consume drinks that are not caffeine-based,” says Coelho.
According to the specialist, another relevant point is maintain regular hydration. In addition to preventing dehydration, drinking water helps speed up the metabolism, helping the replacement of all essential nutrients and minerals for the body.
Taking care of mental health
As the days go by, the various commitments can generate stress and worries that make us lose sleep. “When these situations arise with the risk of causing harm to mental and emotional health, meditation or yoga can be allied to alleviate uncomfortable feelings. Life,” advises Coelho.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
