Do you also have trouble falling asleep and feel tired the next day because of a bad night's sleep? Know that the problem may be in the activities you do during the day. Want to know what you should do before going to bed to guarantee quality sleep? Read this article until the end and find out. Good reading!
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Most people who have trouble falling asleep report that when they lay down to sleep, they can't stop thinking about the day's events. This gets worse when there is no routine, as the body is in a constant state of alert waiting for what will happen next. So, when possible, the ideal is to create a routine with easy steps to be followed daily.
If you have trouble starting this routine, set easy tasks like waking up at the same time, always making your bed in the morning, taking a shower, etc. These small tasks help the body to understand that it can relax, since the next day everything will follow the determined order.
In addition to having a proper routine, there are habits and techniques that help you sleep better. Check out some of them:
Practice physical activity during the day
In fact, adrenaline is a fact that disturbs the sleep of many people. To avoid large spikes of this hormone in the blood, try to exercise in the morning. In addition to not stimulating adrenaline production, performing physical activities during the day makes the body feel tired and sleep quickly.
Avoid ingesting caffeine
Coffee, so common on Brazilian tables, is generally consumed throughout the day. However, those with insomnia problems should avoid ingesting caffeine after 4 pm, as it stimulates the nervous system to stay alert.
Meditation
Meditation is a great way to prepare the body for sleep, as concentration and breathing techniques work as a tranquilizer system. If you don't have much experience, look up guided meditations online and allow your body to relax for a great night's rest.