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General Practice 2023

How to sleep well: 10 tips for a good night's sleep

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How to sleep well: 10 tips for a good night's sleep
How to sleep well: 10 tips for a good night's sleep

Lack of sleep or difficulty sleeping well directly interfere with a person's quality of life, because sleepless nights reduce the ability to concentrate during the day and can also result in mood swings. In addition, when poor sleep quality becomes frequent, there can be changes in appetite and he alth problems such as stress, anxiety and the development of memory failures.

Thus, in order to sleep well, it is important that the person adopts some habits that help regulate sleep and help to reach the stage of deep relaxation sleep, which is often difficult to achieve. For this, it is important to determine a bedtime and respect that time, create a dark and comfortable environment and drink a calming tea at least 30 minutes before bed.

Some tips that can be useful for improving sleep quality and that should be adopted as a new lifestyle are:

1. Respect bedtime

On average, you need about 8 to 9 hours of restful sleep to be very alert the next day, so anyone who needs to wake up early should also go to bed early, respecting these times, until even on weekends and holidays.

A good tip to respect bedtime is to have an alarm on your cell phone to remind you what time to go to bed. In addition, to avoid sleeping longer than advised and, consequently, staying awake longer at night, it may be interesting to place the alarm clock far from the bed, as this way the person must get up to turn off the alarm clock and that way it is easier respect bedtime at the end of the day.

2. Turn off the TV and other appliances

The television, computer or other electronic devices should be turned off about 30 minutes before the ideal time to go to bed. The ideal thing is that the person stays away from these devices, as well as from cell phones and video games, as they excite the brain, making the person more agitated and impairing sleep.

In addition, the clock should also be kept outside the bedroom or away from the bed, because when the person goes to sleep and understands that he is not able to fall asleep, he tends to look at the clock, which is another reason stress, which makes it difficult to sleep.

Some people manage to have sleep stimulated and sleep better when they hear some calmer or rhythmic sound and, therefore, some ambient sound can be placed, for example.

3. Read before bed

The ideal thing is that the person lies in bed only when he is sleepy and before that, he can lie on the bed or, preferably, on the sofa, reading a book under a slightly dimmer light.It is important that preference is given to reading things that bring peace and tranquility, and should avoid books or stories that promote tension and stress, such as news, for example.

4. Create a dark environment

Before going to sleep, it is important to turn off the lights and leave only a lamp on, preferably with a yellow light, as it favors sleep, as indicated by chromotherapy. As an alternative to the lamp, you can light a candle. The goal is to make the room cozy so that sleep is stimulated and you can have a good night's sleep.

5. Napping after lunch

A nap of approximately 10 to 30 minutes right after lunch should be enough to relax without disturbing your night's sleep. Long naps should not be taken during the day, as they can take away sleep at night. Extended naps during the day are only suitable for babies and children up to 4 years old.

6. Exercise regularly

Practicing at least 30 minutes of exercise daily, preferably before 9 pm, can be beneficial because when exercising, the body uses up more energy, increasing the need for rest throughout the day. People who find it difficult to go to the gym can try walking or cycling before dinner, for example.

Physical activity after 9 pm is not recommended, as it can have the opposite effect, as in the short term exercise increases mood and, therefore, can interfere with bedtime and sleep quality.

7. Avoid drinking coffee 6 hours before bed

Consumption of stimulant drinks, such as coke, coffee, black tea, green tea and some soft drinks, should be avoided 6 hours before bedtime, because the person may be more awake and find it difficult to fall asleep. In addition, you should also avoid eating too much at dinner.

Whenever possible, the person should opt for drinks that promote sleep, such as a glass of warm milk or a glass of red wine, for example.

8. Have tea before bed

Having a soothing tea before going to sleep can help induce sleep and sleep better. Some examples of teas with these properties are those with valerian, passionflower, lemon balm, chamomile or lavender, for example. Learn how to prepare soothing teas.

9. Use relaxing essential oil

The use of essential oils such as lavender has a relaxing and calming effect, that's why when taking deep breaths with the essential oil, it makes the brain receive more oxygen, as well as stimulating hormone production, promoting a feeling of well-being and relaxation, favoring sleep.

To enjoy these oils, just put 2 to 3 drops of essential oil on your pillow or pajamas, before going to sleep. Alternatively, the oils can also be placed in the air freshener or in the form of a spray, spraying them in the room.

10. Keep silence and comfort

You should avoid noisy environments when going to sleep. Wearing earplugs, like those used in swimming pools, can help you get the quiet you need to sleep.

However, some people need background noise to be able to fall asleep, called white noises, such as the noise of a washing machine, the kitchen exhaust fan on or a radio off station, for example. In addition, there are also some cell phone applications that produce these noises, facilitating sleep.

Furthermore, the bedroom and clothing that the person uses to sleep should also be comfortable. The ideal is to have curtains that leave the room very dark at night, maintain a comfortable temperature in the room, between 18ºC and 21ºC, wear comfortable pajamas and use a good pillow, which allows the reduction of tension in the back and in the neck, accumulated during the day.

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