Sleeping well is essential to maintain physical and mental health. However, many Brazilians face difficulties in having a night of rest.
According to the Brazilian Sleep Association, about 73 million people in the country suffer from insomnia. Stress of everyday life, excessive display to screens and poor diet are some of the factors that can directly interfere with sleep quality.
And poorly slept nights can lead to various health problems ranging from irritability, weight gain to even damaging cognitive functions.
“Persistence of poor sleep quality increases weight gain, brings metabolic repercussions such as diabetes, obesity, cholesterol changes, hypertension, as well as increasing cardiovascular risk, and may culminate in acute myocardial infarction and stroke (stroke) (stroke) . Unsatisfactory sleep can still interfere with the immune system by facilitating infections. Memory and other cognitive functions can also commit to the persistence of sleep disorders, and may even predispose to demecial paintings, ”explains Lucio Huebra, a neurologist, sleep doctor and member of the Brazilian Association of Sleep (Absonico).
But before using medications, it is possible to bet on some homemade strategies that help improve sleep.
1. Establish a sleep routine
Keeping regular sleeping and waking up helps the body get used to a consistent cycle. Even on weekends, try to keep the standard. This habit reinforces the biological clock and facilitates sleep induction.
Also, the bed is a sleeping place, if you are turning too much in the scarf without falling asleep, better get out of it a little. “It is important for the person to get out of bed if they can’t sleep within 30 minutes after bedtime. Go to the living room, read something and just go back to bed when you are sleeping again, ”says Gilmar Prado, a neurologist and head of the Sleep Outpatient Clinic at Unifesp’s São Paulo Hospital (Federal University of São Paulo).
2. Take care of the food
Eating caffeine, gift in coffee, teas and sodas, can disrupt sleep if consumed a few hours before bedtime. For more sensitive people, the maximum time to consume this type of drink should be at 6 pm.
Consumption of alcohol can also contribute to a sleepless night. “Alcohol should be avoided for at least 4 to 6 hours before sleep time. It may even help start sleep, but a few hours later, a rebound occurs and the brain is ‘lights up’ due to lack of alcohol (a microabstinence), ”explains Prado.
What you eat at dinner also interfere directly on sleep. Fat or very bulky meals should also be avoided as the digestion process can cause discomfort and make it difficult to relax the body.
“When drinking food in large quantities, it will take a while until there is good gastric emptying. And full stomach causes discomfort and provides acid reflux to the esophagus at a time when the person is lying down, generating unpleasant symptoms, or even other more serious complications. The time to start sleep will be higher and sleep will not be of good quality, ”adds Prado.
3. Leave the environment comfortable
Make sure the room is dark, silent and with a pleasant temperature. If there is outdoor light, blackout curtains or sleeping masks can help.
For noisy environments, consider using ear or white noises, such as fans or relaxing sound applications.
4. Avoid screens
Blue light emitted by cell phones, tablets and televisions interferes with melatonin production, sleep hormone. Therefore, to have a good night’s sleep it is recommended that electronic devices will be turned off at least 1 hour before bedtime. Use this time to read or listen to music, for example.
5. Practice relaxation techniques
Deep breathing exercises, light stretches or yoga help reduce stress and anxiety levels by preparing body and mind to sleep.
A simple option is to inspire deeply by the nose, count up to four, hold your breath for four seconds and slowly expire through your mouth. These measures are practical and can make a big difference in sleep quality.
However, if the difficulty of sleeping persists, it is important to seek medical help to investigate possible causes such as anxiety, sleep apnea or other disorders.
Was this content originally published in bad sleep? See 5 homemade tips to improve sleep on CNN Brazil.
Source: CNN Brasil
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