We spend about 1/3 of our lives sleeping. This is why it is so important to avoid staying up all night or not sleeping well. There are habits that need to be eliminated before sleeping. Some of them use electronic devices, work late, and drink caffeine or alcoholic beverages.
But if you’re already doing all this and still can’t get a good night’s sleep, don’t despair and pay attention to these three tips.
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1 – Relaxing bath: 20 minutes before sleep sets in, dim or completely turn off the bathroom lights and play relaxing music while you take a hot shower or bath. The heat relieves muscle pain and the steam clears your chest, which is essential if respiratory allergies are keeping you from sleeping well at night.
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When it comes to sleep quality, it is necessary to establish a healthy routine that ensures a good night’s sleep. Often, difficulty sleeping or waking up early, for example, is linked to daily habits that need to be corrected.
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A poor night’s sleep directly affects your mood and your performance during the next day’s activities. Additionally, levels of irritability, anxiety and stress can increase significantly
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Studies show that the ideal amount of sleep varies for each person, but the global average is six to eight hours per night. During deep sleep, hormones important for regulating the body are released.
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Many people sleep poorly and don’t even realize it. When in doubt, how about adopting some so-called “sleep hygiene” techniques?
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1. Create a routine: Try to go to bed and get up at the same time every day, even on holidays and weekends.
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2. Sleep a little earlier each day: take advantage of the end of vacation period to sleep about 30 minutes before the time you usually go to bed each day, until you reach the ideal time.
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3. Get up if you can’t sleep: Get out of bed if you have trouble falling asleep. Do something relaxing like take deep breaths, listen to soft music, or read a book. It is recommended not to turn on the television or use your cell phone. Only go back to bed when you are sleepy
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4. The bed is for sleeping: never use the bed for studying, reading, watching TV, using the computer or using your cell phone. The body must understand that this is a relaxing environment
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5. Keep the room dark: Having a completely dark room, with no outside light or light from electronic devices, makes it easier to sleep.
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6. Avoid naps: Limit daytime naps to less than an hour and up to 3 p.m., so as not to interfere with your nighttime sleep.
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7. Avoid stimulating foods and drinks four to six hours before bed. The list includes energy drinks, chocolate, coffee, soft drinks, black, green, mate and mate teas.
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8. Avoid doing high-intensity physical exercise three hours before your planned bedtime. They can make a person very alert and disrupt their sleep.
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9. Slow down: Take 15 to 30 minutes before bed to relax and slow down. Disconnecting from external stimuli helps signal the brain that it’s time to sleep
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10. Avoid alcohol and cigarettes: they also harm your sleep
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2 – Stretching: After about 10 minutes in a warm bath, do some stretches to avoid any pain that may occur while sleeping. Back pain is among the most common, but it is possible to relieve it by doing a little yoga. Another alternative is self-massage to relieve any type of muscle tension, as well as using a hot water bottle on painful areas.
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