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Improve your sleep quality with these tips to “turn your brain off”

Lifestyle
Por: Flavio
19/09/23

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Improve your sleep quality with these “brain-turning off” tips. If after a long day you can’t sleep well, then you need to check out today’s post.

Got home, went to sleep and couldn’t? This may indicate that you need to “turn your brain off”.

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Every day that passes our daily routine gets more busy and demanding. There are so many things to do that it seems that 24 hours a day is not enough. And due to all this, our sleep quality can be directly affected. Millions of people around the world suffer from illnesses associated with sleep, such as insomnia. The main characteristic of this disease is the difficulty of sleeping or sleeping continuously throughout the night.

If you are going through a similar situation and need to “turn off your mind”, you need to check out these tips that I separated in today’s post. Check out!

Importance of sleep for quality of life?

First of all, it’s important that you know the importance of a good night’s sleep in your health.

Sleep is certainly essential for the body to remain in full operation. This results in an emotional, metabolic and psychic balance, in addition to providing greater disposition so that we can carry out all our daily activities.

Likewise, mood can also be affected. Poor sleep quality can lead to stress and irritability. This is quite evident as the person can become tired, anxious, indisposed and nervous.

It is also worth noting that sleeping badly or little can cause changes in the immune system, triggering illnesses and psychological problems.

Now, check out some tips to “turn off your brain” and sleep well all night.

Associating the bed with sleep

This tip is essential and is the first step towards achieving better sleep quality. It is essential that you associate the bed with the act of resting and sleeping. If you’ve lost that connection, Stimulus Control Therapy is a good alternative to rebuilding it.

If you don’t know what it is, don’t worry. Check out a step-by-step guide on how to do this:

The first thing to do is to use the bed exclusively at night. Other activities should be carried out in another room, such as watching TV or working.

Another important issue is to only lie in bed when sleep really hits. If you’re still not drowsy, do another activity until you actually fall asleep.

However, if you lie down and can’t sleep after 15 minutes, get up and do some activity. But let it not be work or stimulating actions, such as computer or cell phone.

In the morning, always get out of bed at the same time, even on days when you have slept less hours.

And finally, avoid naps during the day at all costs.

These simple actions will help you to have a better relationship between bed and sleep. That’s what we’re looking for!

Distractions

One of the main distractions at bedtime is thinking about the normal concerns of everyday life. This definitely affects sleep quality in a direct way. To avoid this, mentalize pleasant things. When there is an excess of negative or even positive thoughts, there is an increase in mental activity, and as a result, we are more alert.

To relax

This simple verb can sometimes seem complicated, but you can follow some tips to relax:

Focus on just relaxing! It seems obvious, but keeping your body relaxed can help a lot.

For this, you can do breathing exercises, listen to soft music or read a good book.

Lastly, avoid activities that cause stress or too much stimulation before bed. Mostly stay away from screens! At least an hour before bedtime.

Put worries aside

Like it or not, worries are also part of our lives. It’s almost inevitable! However, we don’t need to take these worries to bed, since at night we won’t be able to solve anything. So, take time out of your day to tackle those toughest issues or problems.

Practice physical activity regularly

For those who want to sleep better, practicing some regular physical activity is an excellent alternative. In addition to helping to abandon sedentary lifestyle, the body ends up spending more energy and consequently increases the need to rest at night. Remembering that the practice should be until 9 pm, otherwise it can cause the opposite effect and can make it difficult to sleep.

And if you are one of those people who find it difficult to go to the gym, a walk outside or riding a bike can be enough. No more excuses!

Opt for a dark environment

The best thing to do before going to sleep is to turn off all the lights or leave only a dim light on. The goal is to make the environment more cozy and thus stimulate sleep.

What if nothing works?

If you follow these tips and nothing works, the most recommended thing is to seek the help of a health professional specialized in the subject. He will be the best person to detect what is happening and point out the solutions.

Conclusion

important than ever for our overall health and well-being. Sleep is essential for maintaining emotional, metabolic, and psychic balance, as well as ensuring we have the energy to tackle our daily tasks. However, many people struggle with poor sleep quality, which can lead to stress, irritability, and even health problems. This article has provided valuable tips on how to “turn off your brain” and improve your sleep quality, including the importance of associating the bed with sleep, managing distractions, finding relaxation techniques, and seeking professional help when needed. By following these guidelines, you can enjoy better sleep and a better quality of life.

FAQs (Frequently Asked Questions)

1. Why is sleep important for quality of life?
Sleep is crucial for emotional, metabolic, and psychic balance. It provides the energy needed for daily activities and helps regulate mood and stress levels.

2. How can I associate the bed with sleep?
Use the bed exclusively for sleeping and resting at night. Avoid other activities such as watching TV or working in bed. Only lie down when you’re genuinely drowsy.

3. What should I do if I can’t sleep after lying down for 15 minutes?
Get up and engage in a non-stimulating activity until you feel sleepy. Avoid using electronic devices or working during this time.

4. Are naps during the day recommended for better sleep?
No, it’s advisable to avoid daytime naps to ensure a more restful night’s sleep.

5. How can I reduce distractions before bedtime?
Mentalize pleasant thoughts and avoid dwelling on everyday concerns. Engage in relaxation techniques like deep breathing, listening to soft music, or reading a book.

6. What should I do with my worries before bedtime?
Set aside time during the day to address your worries or problems, but avoid taking them to bed as they can disrupt your sleep.

7. Is regular physical activity helpful for better sleep?
Yes, regular physical activity can improve sleep quality by expending energy and promoting relaxation. Aim to exercise before 9 pm to avoid sleep disturbances.

8. How can I create a sleep-friendly environment?
Turn off or dim the lights before bedtime to create a cozy atmosphere conducive to sleep.

9. What if these tips don’t work for me?
If you’ve tried these tips and still have trouble sleeping, it’s advisable to consult a healthcare professional specializing in sleep disorders. They can provide a proper diagnosis and suggest appropriate solutions.

Be sure to check out our article: Recover Deleted Photos from Your Phone – Relive Special Moments. You’ll be surprised at how it will help you clarify doubts on the subject. Additionally, we have a variety of engaging topics to share. Explore right now!

Posted and reviewed Flavio Lifestyle on 19/09/23
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