Insomnia is the most common disorder among all sleep disorders. According to the Brazilian Sleep Association (ABS), 73 million Brazilians suffer from insomnia.
Some insomnia symptoms are delay in falling asleep, difficulty in staying asleep, not feeling rested after sleeping, having excessive sleepiness during the day, difficulty in maintaining attention, concentration and memory, altering mood and reducing motivation.
Therefore, this problem has several negative consequences for the quality of life. Jetss has separated eight tips so that your quality of life does not decline and you can sleep better. Check out:
1) Do not do physical activities at night
Running is one of the activities indicated for those looking to sleep better. Physical activity is essential for good health and helps you sleep better, but it can cause restlessness. So try to exercise during the day.
2) Avoid sleeping too much during the day
Naps, when possible, can help with mood, but avoid exceeding 30 minutes of sleep.
3) Adopt sleeping schedules
Try to lie down and get up, usually at the same times, even on weekends.
4) Avoid caffeinated drinks at night
Avoid coffee or cola drinks. Coffee, black tea, mate tea, soda and energy drinks contain stimulating substances, such as caffeine. Therefore, they should be avoided up to five hours before bed.
5) Eat light foods for dinner
Fatty, protein-rich foods, when consumed in excess at night, can disrupt sleep. Try to eat fruits, vegetables and light carbohydrates.
6) Avoid drinking alcohol
Although the first effect of alcohol is sedative, after a while, it can cause agitation.
7) Decreased exposure to light at night
A dark room is recommended. As it gets dark, we start producing melatonin – a hormone that helps our body prepare for sleep. Strong lamps, computer screens, tablets and cell phones can disrupt melatonin production, so they should be avoided at night.
8) Create a cosy place to sleep
Noises from the street, snoring of the partner (a), movements of pets, lighting from TV or cell phone, all these factors affect the time to fall asleep. Adjust all the emitted lights and sounds to the minimum possible.