Sleeping well is fundamental for our body to function well. There are several measures that you can adopt and several habits that you should not have, all to have a better sleep. Read in this article what you should not do to sleep better. Then read also How can I improve my sleep: what to do . Avoid these habits to sleep better: Do not bring worries to bed Concerns of a different nature, thinking about your problems or planning future events when you are in bed tend to keep you awake. When these thoughts are frequent, a good strategy is to set aside a period during the day to think about these concerns, seeking resolutions and planning events. Having a time of day to focus on these issues will make them occur less frequently while you are in bed. On the other hand, if these intrusive thoughts arise in bed, you know that you can postpone it until the next day. A frequent concern is the concern about not being able to sleep. And this, for sure, will keep you awake. Be aware that an occasional night with less sleep is not a cause for concern . In fact, sleeping less hours on a given night can increase the so-called pressure for sleep, leading to an improvement in the quality of sleep on subsequent nights. If you cannot sleep, do not lie in bed If it takes more than 20 minutes to fall asleep in the early evening, or after a night awakening, get out of bed and do some relaxing activity outside the room. When you feel sleepy, go back to bed again. One of the most important things to eliminate when you are in bed is trying to sleep. This conscious attempt inevitably leads to alertness and disrupts the natural sleep process. If you find yourself thinking too much about the fact that you are unable to sleep or other matters, get up and go do something that gives you enjoyment and pleasure. It can be a hobby or anything else you have always wanted to do and never had time before. This way, you will not feel that it was useless to stay awake. When you are sleepy go back to bed, but get up at your usual time, do not prolong the time in bed in the morning . Do not look at your watch during the night Place your watch away from the bed, turn it over, dim it and do not watch the hours in the middle of the night. If you have the alarm clock set for the time you need to get up, you do not need to know what time it is until the alarm rings. Being aware of the time during the night is also an activating mechanism for our brain activity and can increase frustration at not being able to sleep. Do not take a nap during the day and if you cannot sleep at night If you have difficulty falling asleep at night, you should not take a nap. Sleeping outside the night can decrease the "pressure" for sleep and advance the time when you will feel sleepy at night. Taking a nap is the strategy that is used, but for those who cannot sleep at night, for example, because they must work during the night. Do not eat heavy meals near bedtime A heavy meal, close to bedtime, can lead to malaise or reflux during the night, fragmenting and disturbing your sleep. During sleep, there is a decrease in the activity of our digestive system. However, you should also not be hungry when you lie down. If so, a light meal may be appropriate. But you should avoid liquids at night as this will increase the likelihood of waking up to go to the bathroom. Do not consume caffeine and other stimulants Avoid consuming caffeine after lunch, if you want to be sure that this substance does not disturb your sleep. Caffeine is a stimulant with a relatively long action. Its effects can be maintained for several hours after consumption, depending on individual susceptibility. Do not forget that caffeine and other similar stimulants are found in different drinks (coffee, black tea, green tea, coca-cola, among many others). Do not forget that there are other food stimulants to avoid at night, such as chocolate. So, if you sleep poorly, reviewing eating habits is very important. Do not drink alcohol If you sleep poorly, you should not drink any type of alcoholic beverages after 17 hours. Alcoholic beverages can be relaxing and make you feel sleepy, but it decreases the quality of night sleep , regardless of the amount and regularity with which you consume it. For some persons it may be necessary to eliminate alcohol consumption. Author : Ana Catarina Franco If you need, at Hospital da Luz there we have several physicians trained in sleep medicine - usually neurologists and pulmonologists - who can help you. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
