A good night’s sleep is an essential pillar for body health to remain stable. But with modern life, the challenge is precisely to achieve this goal daily. Between attempt and error, some practices are adopted at bedtime to ensure the much desired rest. However, not all are as effective as they seem.
In an interview with CNNMonica Andersen, Director of Teaching and Research at the Sleep Institute, explains which habits can hinder bedtime instead of helping.
Main attitudes that make it difficult to sleep
1. Consume alcoholic beverages to relax
Although alcohol relaxes the body, Monica explains that this effect occurs only at first and then can lead to the decrease – considered the deepest and the body can rest better.
“The drink can even suppress it. I.e, [o sono] It has an inferior quality. This is extremely harmful to health, ”says the expert.
2. Stay on the phone to sleep
The light emitted by is a problem at bedtime, but not only that. The big question of the use of these devices is related to the interactive brain stimulus they cause.
The moment there is the consumption of content on social networks or the search for information on the internet, the active brain receptors of expectation.
So we received the brain gratification, that is, the return of that research being done. There is satiety, satisfaction, brain gratification that generates a warning because of this vicious cycle. So I ask more questions, I have more return and more brain satisfaction (…) so it’s so hard to break the action of staying on the internet for many hours
Monica Andersen, Director of Teaching and Research at the Sleep Institute
Monica’s recommendation is that electronic devices have the use interrupted about two hours before bed. People with a hard time sleeping should try to stop moving smartphones, tablets and the like earlier.
3. Talk in bed before bed
Going to the bed and talking until you fall asleep can be a pleasant activity. However, this practice is contraindicated if the goal is to sleep.
This is because dialogue can generate stressful situations, and nervousness. “Dr at night is not done. Don’t fight at night. No conflict comes in at night. ”
4. Comer enough para ter are
For some people, eating something is synonymous with a nap shortly thereafter – which may seem like a shortcut to go straight to bed.
But this is not a recommended practice. For sleep nights to be profitable, food during this time should be lightweight, prioritizing salads, lean and little carbohydrate. “Do not eat, for example, a feijoada, pizza, barbecue on the imminence of sleep.”
5. Recover or Sono not end of the week
After a busy week and sleepless nights, the weekend may seem the solution to tiredness. But it’s not quite.
Although this compensation helps a little, the most important to sleep better is to avoid deprivation from Monday to Friday. “Always maintain regularity,” says Monica.
Effects of bad sleep nights
A, whether acute or chronic, generates a series of negative impacts on the body. This is because, according to Monica, homeostasis (internal equilibrium) is broken.
Among the main effects, stand out:
- mood swing;
- aggressiveness;
- impulsiveness;
- Less memory retention and focus;
- Less pleasure with life;
- greater chances of diabetes, cardiovascular, sexual and skin problems;
- greater sensitivity to pain;
- Increased susceptibility to disease.
Different health conditions can make the quality of sleeping nights worse, such as anxiety, and the so -called (like E) – all with treatment and mechanisms to attenuate the impacts at bedtime.
“In the case of insomnia, for example, it is necessary to understand whether it is initiation, maintenance or early awakening. There are medications that help in treatment and complementary measures. ”
Effective sleep hygiene depends on each
According to Monica, strategies to have the purpose of making the individual can relax before bed. This may vary from person to person. There are those who like to listen to music (whether classic or heavy rock) or read before they fall asleep. “For some, reading books is not the most relaxing measure. So it is important that the person finds something that, for him, induces well-being. ”
