Goodbye, insomnia! Take a look at the infallible advice for a good night of sleep

The routine environment, adequate and natural techniques can transform your nights and your health; Know more

Sleeping well goes far beyond rest: it is a real body and a mental remedy. However, insomnia is still a big problem in the lives of many people. Currently, according to the Brazilian Sleep Association, about 73 million Brazilians suffer from the disorder, which can cause a series of negative health effects.

It is in this scenario that sleep hygiene stands out, a series of practices that help the body prepare to sleep better and will bring great benefits to the routine. From small attitudes in everyday life, it is possible to improve quality, duration and depth of sleep, as well as promoting relaxation, reducing stress, improving mood, strengthening memory and more.

Why is sleeping well is so important?

A quality sleep strengthens the immune system, improves memory and regulates emotions. Insomnia, on the other hand, can increase the risk of diseases such as diabetes, hypertension and depression. To create an effective night sleep routine, it is important to establish regular sleep and reveal the times. In this way, the body recognizes when it is time to slow down. In addition, other habits are possible:

• Avoid heavy meals at night, at least two hours before going to bed;
• Make a hot bath to relax;
• Bet on a relaxing tea, like chamomile, which induces sleep;
• Create relaxing rituals before bedtime, like reading and listening to soft music;
• Transform the room into a sleeping sanctuary: it leaves the dark, silent and fresh bedroom; Bet on curtains or masks for the blackout eyes; Invest in a good mattress and comfortable bed linen and ensure an organized environment.

What to avoid before going to bed?

Some habits can sabotage to rest, even without us realizing it.

• Avoid screens (mobile, television, computer) at least an hour before going to bed. The blue light inhibits the production of melatonin, sleep hormone;
• Reduce the consumption of caffeine and alcohol, especially at night;
• Do not practice intense physical exercises close to bed. This can “wake up” even more body.

Natural techniques make the difference

Some natural techniques can be fundamental for relaxation. Deep breath exercises and guided meditation, for example, help to calm their mind gradually. In addition, an alternative in the most tiring days is to write your concerns or homework in a diary for the next day. In this way you will be able to organize yourself and maintain attention at the moment.

If the difficulty of sleeping persists for weeks, it is worth looking for a guide from an expert. Night apnea, for example, is a disorder that can be confused with insomnia and needs specific treatment.

Source: Terra

Ben

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.