Having a good night's sleep is extremely important for the functioning of our organism. However, unfortunately, not everyone can rest the 8 hours daily recommended by science. This can happen for many reasons, such as insomnia, anxiety and even bad night habits. If the latter, a good routine can help you sleep better through the night.
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First of all, it is important to point out that it can be difficult to adapt to the new routine in the first few days. After all, it's a habit that will require a little concentration, but at the end of the day brings much more benefits than just a night's sleep. If you prefer, you can make small adjustments to some acts and adapt them better to your daily life.
Some day-to-day activities, such as studying and practicing physical activities, require rituals or habits so that they can be done in the best way. It's no different when it comes to sleeping well. In this case, experts recommend eating at least two hours before going to bed. Including, no abusing heavy food, because dinner should be light.
In addition, there is an ideal time to enjoy the benefits of sleep. According to scientists, between 10 pm and 11 pm, our biological clock starts to warn the body that it is time to sleep. That way, when you fall asleep in that time frame, you can wake up feeling much less tired the next day, in addition to preventing some cardiovascular diseases.
Another thing that gets in the way of sleep is the habit of using your cell phone before going to bed. That's because the blue light emitted by the smartphone screen reduces the production of melatonin, a hormone that helps regulate circadian rhythm and cardiac variation during sleep. Therefore, avoid spending too much time looking at devices such as cell phones and televisions before bed.