Insomnia is estimated to affect 73 million Brazilians. Are you one of them? Know what to do!
Wouldn’t it be great if we could sleep well every time? However, insomnia is something quite common and interferes with people’s quality of life.
According to data from the Associação Brasileira do Sono (ABS), an estimated 73 million Brazilians suffer from insomnia. However, it’s important to know when you can’t sleep well.
If you’ve had trouble sleeping for some time, the first step is to see a specialist to rule out any more serious problems. To clarify, what may be hindering your sleep is your lifestyle.
Let’s talk more on the topic below. To look!
Insomnia vs lifestyle
It is a fact that every individual has a biorhythm. Some are more active at night and others during the day. In general, we need 8 hours of sleep. This time can vary from person to person and also from age group.
First of all, self-observation is important to realize how many hours of sleep you need to recover and feel ready for the next day. Another detail that can help is taking a short nap during the day, as it helps to restore energy a little and give that invigoration. But you see, it’s just a nap so as not to spoil your night’s sleep.
Another point that we must emphasize is that insomnia can become critical if the time to go to bed is not respected and the situation becomes recurring. The answer to solving insomnia and improving the quality of your sleep lies in the choices you make throughout the day.
get ready to sleep
Do you want to get ready for sleep in a healthy way and put an end to your insomnia?
Evaluate your routine and observe what your actions are in the hours before sleep? Do you usually stay on your cell phone, computer or watch television? This type of action overstimulates the brain, requiring time to slow down and rest.
Are you the type of person who broods a lot? When you go to sleep, your head doesn’t stay still and does it become difficult to relax and sleep?
Light also interferes with the quality of sleep, the body needs complete darkness to relax. If you can’t sleep completely in the dark, put on a blue light. Once you get used to this light, try going slow with no lights on. If you’re still struggling, seek out an expert to help you overcome your fear of the dark.
Noise disturbs your sleep, if you live in a noisy place maybe it’s time to switch to anti-noise windows? After all, the quality of your life is at stake, think about it!
Tips to avoid insomnia
Here are some tips for better sleep:
Room: without light and noise
Try turning off all electronic accessories. Preferably, leave your cell phone somewhere else in the house so you don’t get tempted to take a look. Strong colors in the environment can stimulate the brain, such as yellow which activates the intellect or red.
Go for softer, more neutral colors in the bedroom. In this way, mirrors in the bedroom should also be avoided, even more so if there is another light on throughout the house, as they can be reflected in the mirror and scare you.
Biorhythm
Are you morning or evening? Knowing this is essential, as bedtime will qualify your sleep. If you’re a morning person, sleeping late isn’t a good idea, do you agree? Try to adjust your bedtime to your natural rhythm for the sake of your health.
food
The choice of food is another determining factor in not suffering from insomnia. Avoid overeating at night, especially fatty and heavy foods. Give preference to salads, vegetables and fruits.
Flowers
Did you know that an assessment with a florist can help you sleep better? You Bach flower – Mimulus or Aspen, for example, are indicated in cases of some kind of fear that prevents sleep and White Chestnut to control unwanted thoughts that destroy peace.
healthy routine
A calming herbal tea, a hot bath, comfortable clothes can make all the difference! Compresses on the eyes help to relax. Many times we don’t sleep because our eyes are stressed.
Therefore, to relieve them, you can exercises like Trakata o Palming (rubbing the hands and placing them on the eyes for a few minutes).
reiki
If you’re Reikian, try self-application every night before going to bed, it’s relaxing and invigorating at the same time.
Meditation
THE meditation it is more of a practice that helps you relax, as well as providing a moment of connection with yourself and self-knowledge.
Breathing
Try doing some breathing exercises before you go to bed. It could be 4, for example.
- Inhale to a count of 4, hold your breath for 4 seconds, slowly release, mentally counting to 4. Repeat this 4 times.
- Another way is to mentally inhale for a count of 5, hold for 6 seconds, and let go for a count of 8.
The count may vary, by oxygenating the brain with this breath, you relax and sleep. Do this every night and you will notice how your insomnia problems subside.
Brain gym
From the movements taken from Brain Gym (brain gym)) – a recommended exercise is the Energetic Yawn – it consists of yawning and massaging the jaw at the same time to relieve facial tension.
Don’t forget to identify what could be hurting your routine and preventing you from having a healthy and invigorating night. So remember that sleeping well is good for your body and mind, as well as preserving your health as a whole.
The mail Insomnia: what to do to sleep peacefully? appeared first on Personalize.
Andrew Leander (andrelis.2@gmail.com)
– Floral Therapist, Reiki Master, Space Harmonization Consultant (internal – self-knowledge and external – environment around you). Facilitator of the Circles of Peace and the 26 Movements of BRAIN GYM®. Meditation and Yoga Teacher for Children and Adolescents.
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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.
