- 1. Respect bedtime
- 2. Turn off the TV and other devices
- 3. Read before bed
- 4. Create a dark environment
- 5. Nap after lunch
- 6. Exercise regularly
- 7. Avoid drinking coffee 6 hours before bed
- 8. Have tea before bed
- 9. Use relaxing essential oil
- 10. Maintain silence and comfort
Lack of sleep or difficulty sleeping well, decreases the ability to concentrate during the day, and can also cause mood changes. In addition, when poor sleep quality becomes frequent, there may be changes in appetite and health problems such as stress, anxiety and the development of memory failures.
Here are some tips that can be useful for improving sleep quality, which should be adopted as a new lifestyle:
1. Respect bedtime
On average, it is necessary to sleep about 8 to 9 hours of restful sleep in order to be very alert the next day and, therefore, those who need to wake up early should also go to bed early, respecting these times, even on weekends and holidays.
A good tip for respecting bedtime is to have an alarm on your cell phone reminding you what time to go to bed.
2. Turn off the TV and other devices
The television, computer or other electronic devices should be turned off approximately 30 minutes before the ideal bedtime. Ideally, the person should stay away from these devices, as well as the cell phone and video games, as they excite the brain, leaving the person more agitated, impairing sleep.
In addition, the clock must also be kept out of the room, 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 for stress, which makes sleep difficult.
The only devices that can be turned on in the bedroom while sleeping are the radio, to play the sounds of nature, air conditioning or the fan.
3. Read before bed
Ideally, the person should only lie in bed when he is sleepy. Before that, one can lie back on the bed or, preferably, on the sofa, reading a book in a slightly dimmer light.
The person should try to read something that brings peace and tranquility and avoid books or stories that promote tension and stress, such as news, for example.
4. Create a dark environment
Before going to sleep, you should turn off the lights in the house and leave only a lamp turned on, preferably with a yellow light, as it favors sleep, as indicated by chromotherapy. Alternatively, you can light a candle.
If this is not possible, try to keep the lights off, avoiding leaving electronic devices that emit light nearby.
5. Nap after lunch
A nap of approximately 10 to 30 minutes right after lunch should be enough to relax without impairing nighttime sleep. Prolonged naps during the day should not be taken, as they can take sleep at night. Long naps during the day are only suitable for babies and children up to 4 years of age.
Here's how to do it properly, without affecting sleep.
6. Exercise regularly
Practicing at least 30 minutes of exercise daily, preferably before 9 pm, can be beneficial because, when exercising, the body uses more energy and there is an increased need for rest. However, after that time, it is not advised, because exercise can impair sleep.
People who have a hard time going to the gym can try walking or cycling, before dinner, for example.
7. Avoid drinking coffee 6 hours before bed
The consumption of stimulating drinks, such as coca-cola, coffee, black tea, green tea and some soft drinks, should be avoided 6 hours before bedtime, because the person may be more awake and have difficulty falling asleep. In addition, you should also avoid eating too much at dinner. Also find out which foods are high in caffeine.
Whenever possible, the person should opt for drinks that favor sleep, such as a glass of warm milk or a glass of red wine, for example.
8. Have tea before bed
Having a calming tea before going to sleep can help induce sleep and sleep better. Some examples of teas with these properties are those with Valerian and Passionflower, Cidreira, Chamomile or Lavender, for example.
See other examples of calming plants and how these teas can be prepared.
9. Use relaxing essential oil
The use of essential oils such as lavender, has a relaxing and calming effect, which acts directly on the brain, which will produce hormones that help you relax.
To enjoy these oils, just put 2 to 3 drops of essential oil on the pillow or pajamas, before going to sleep. Alternatively, the oils can also be placed in the air freshener or spray, spraying them in the room.
10. Maintain silence and comfort
Avoid very noisy environments when going to sleep. Buying earplugs, like those used in swimming pools, can help achieve the necessary silence for sleep.
However, some people need a background noise to be able to fall asleep, called white noises, such as the noise of a washing machine, the kitchen hood on or a radio outside the station, for example. In addition, there are also some cell phone applications that produce these noises, facilitating sleep.
In addition, the room and the clothes 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 room temperature, between 18ºC and 21ºC, wear comfortable pajamas and use a good pillow, which allows the reduction of tension in the back and neck, accumulated during the day. If you prefer, the person can still sleep without clothes, because besides being more comfortable, it brings several health benefits. Find out what the main benefits are.
It is also very important to maintain a correct position during sleep, to wake up more rested and without pain. Watch the following video, and see what positions for perfect sleep:
