In the long run, sleep hygiene can help with the quality of rest. See more tips from expert Daniel Borges
To the Ask the expert this week we talk about it to sleep. If you also have questions about health, psychology, wellness, exercise or nutrition, write to ana.lourenco@estadao.com or send a DM to our instagram.
I wake up at dawn most days. I go back to sleep, but in the morning I’m sleepy. What can I do to make it disappear?
Adam Proenca, Porto Alegre
Answers Daniel Borges, a specialist in sleep medicine and psychiatry who works at the Sleep Laboratory and Outpatient Clinic for Sleep Disorders (ASONO) of the Institute of Psychiatry of the Hospital das Clínicas de São Paulo
It is extremely important to establish good habits of sleep hygiene and, little by little, insert them into the routine. For this, it is recommended to avoid excess caffeine – especially after 4:00 pm – to take daytime naps and to use the bed only for sleep. It is also interesting to avoid interactive media such as social networks and play, at least an hour before going to bed.
If you wake up during the night and are not sleepy, try getting up and doing a relaxing activity, such as reading, listen to quiet songs or perform breathing exercises. It is recommended to carry out these activities outside the bedroom – return only when sleep has returned.
For numerous external reasons, it is common to wake up at dawn, but what is expected is to go back to sleep quickly. Awakenings lasting more than an hour can disrupt nighttime sleep and reduce the recommended number of hours of sleep for any age.
One of the consequences is spending the day sleepy. In these cases, it is important to investigate the causes, as it could be a sleep disorder or insomnia. There is maintenance insomnia, which is difficulty sleeping at night. If this is the case, further tests must be performed to close the diagnosis.
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Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
