Have you ever had sleepless nights or suffered from frequent insomnia? Sleep hygiene is a good solution for those who cannot rest. You may have never heard of this term, but it is increasingly mentioned in doctors' offices. This is because several nights of poor sleep are a gateway to several diseases, mainly due to the body's vulnerability.

Your activities and habits during the day or in your routine directly influence the quality of your sleep and can contribute to insomnia or promote a good night's sleep.

In this content, we will tell you three essential tips for sleeping better with sleep hygiene. After all, a good night's sleep also contributes to a healthier life and makes it easier to achieve your goals along with exercise and a good diet.

What is sleep hygiene?

Sleep hygiene is nothing more than a change in habits based on techniques to be applied before going to sleep, or even during the day, which will lead you to a restful and peaceful night's sleep.

The environment that surrounds us, the food we eat and even the habits we have before going to sleep directly impact our brain so that it knows when to “switch off”.

So, when it's time to rest your head on the pillow and sleep doesn't appear, sleep hygiene seeks to investigate why this is happening and often the answer lies in simple habits that we incorporate into our routine.

What are the main changes that promote sleep?

Sleeping is a natural act. In other words, if sleep does not come naturally or at the wrong time, it is necessary to redirect the brain. We have separated three tips that promote sleep for you to adopt in your daily life:

1. Don't exercise close to bedtime

It is not recommended to exercise close to bedtime, especially if you already suffer from insomnia. The adrenaline released during physical activity can often make your body very agitated at night, making it difficult to sleep.

Although some unforeseen events may occur, the ideal is to set a schedule and follow it at least most nights.

On the other hand, exercising helps you get a good night's sleep and promotes the release of relaxing substances in the body, which makes it easier to fall asleep. So, the recommendation is: exercise whenever possible, but avoid intense activities three hours before bed, okay?

2. Set your bedtime and don’t hit the snooze button

To get your sleep back on track, set a sleep window and stick to it. It’s important to go to bed and wake up at the same time every day, even on weekends or days when you can still work from home.

One tip is to let the morning light in and take walks between work hours. At night, reduce the lighting in the room and prepare a cozy environment. Scented candles are perfect for this moment.

In addition, some electronic devices already have a “sleep” mode that automatically reduces screen brightness and prevents some applications selected by the user to induce sleep.

Set your wake-up time and don't hit the snooze button, try to get up at the set time as much as possible.

3. Keep screens out of the bedroom

There are many bad habits that interfere with a good night's sleep, among them is the use of electronic devices, also known as “enemies of sleep”. This is because the brightness of screens and the rapid information on social networks, for example, stimulate our brain even more.

So, if possible, avoid turning on the TV before bed or taking your laptop or cell phone to bed. If you can't fall asleep after going to bed, the general rule is to not spend more than 20 minutes trying without success.

Instead of tossing and turning in bed, get out and do something relaxing with low light or even some calming music to help you fall asleep, then come back when you're ready to fall asleep.

How important is sleep hygiene?

Learning and using sleep hygiene rules is a way to help your body get quality, refreshing sleep, bringing several benefits to your hours of sleep. With a busy routine and many daily tasks, sleep takes a back seat, but recurring nights of poor sleep can lead to:

• Lack of attention;
• Low immunity;
• Mood swings;
• Indisposition;
• Difficulty gaining muscle mass or/and losing weight.

Food X Sleep

There is a direct relationship between food and sleep. This occurs because, once in our brain, the tryptophan obtained with the help of food stimulates the production of a neurotransmitter called serotonin.

Serotonin is the neurotransmitter responsible for sleepiness, good mood and a sense of well-being. In this sense, foods rich in vitamin B6, magnesium and other tryptophan precursors help you get a good night's sleep, such as bananas, honey, nuts and passion fruit.

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