Try to sleep between 6 and 9 hours a night, but when you wake up spontaneously, get out of bed. Insisting on sleeping after waking up spontaneously can hinder your productivity during the day.
Avoid restlessness at night.
Never sleep hungry or thirsty, but eat lighter at night.
Always sleep in the dark and in silence.
✅ Sleep on your side.
Have a good pillow and a good mattress, turning and changing them periodically.
Your bedroom should be associated primarily with sleep and not with studying, talking on your cell phone, arguing, etc. Your brain has to maintain the right associations in order to shut down properly.
✅ Have good lifestyle habits, especially water, diet and exercise. Read more at icaro.med.br/12habitos - Lifestyle habits are the key to improving or curing any health disorder and to living a long and healthy life.
Have a good day! Good lifestyle habits during the day (especially regular exercise, reducing stress and eating well), and a day well spent but without excesses (or with as few of them as possible) have an impact on the quality of your sleep at night.
Move your cell phone and electronic devices at least 1.5 meters away from your head while you sleep. Even better if they're switched off!
Avoid excess carbohydrates and stimulants (yes, excess carbohydrates, especially simple ones, are very bad for sleep).
Avoid eating too close to bedtime.
Substances such as Melatonin, Lactium, Gaba, Passiflora, Valerian, Kava-Kava, L-theanine, L-taurine, Magnesium, Omega-3 and Chamomile can help. Ask your doctor.
Breathe properly: deep breathing techniques help.
Reduce stress and resolve “causes” such as anxiety/depression disorders. Good psychological support always helps.
Avoid intoxication (or reduce it) at night, as it impairs sleep. This includes cigarettes and alcoholic drinks.
Avoid abusing medication of any kind. Their chronic use can even “turn you off”, but quality sleep really means waking up more rested, and the “turning off” of many drugs doesn't allow you to do this.
A hot bath before bed can help, as it helps to release more melatonin, the “sleep hormone”.
Avoid sleeping too late.
If you can't sleep, avoid rolling over in bed for more than 10 minutes. But don't look for activities that expose you to a lot of light (TV, computer, etc.) or are hectic, which can wake you up even more.
If you continue to have problems sleeping properly after doing all this, seek medical help for diagnosis and treatment of any associated disorders. But I strongly suggest that you first try to improve your sleep hygiene by following the tips above!
They can help: Melatonin, Lactium, GABA, ETAS, Passionflower, Kava-Kava, Valerian, Melissa, Ginkgo, B-complex, Theanine. But if none of these help, I suggest you also check your hormones, as deficiencies in them can have a negative impact on your sleep, for example, testosterone and progesterone deficiencies.
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