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Saiba como melhorar a qualidade do sono
Uma noite de sono mal dormida interfere diretamente no humor e no desempenho das atividades do dia seguinte. Muitas vezes, a dificuldade para dormir está relacionada com hábitos cotidianos.
“A mente fica cansada, a memória falha. A pessoa não rende mais no trabalho, fica letárgica e o nível de ansiedade, depressão e irritabilidade aumenta”, afirma a psicóloga Gabriella Ciardullo.
Uma boa maneira para ter uma noite bem dormida é praticar a "higiene do sono", técnica comportamental que consiste em práticas simples:
1. Corte o consumo de qualquer alimento ou bebida estimulante nas seis horas anteriores ao momento de deitar;
2. Evite tirar cochilos à noite. Eles são permitidos logo após o almoço e com duração máxima de 40 minutos. Caso contrário, podem atrapalhar o sono noturno;
3. Abandone equipamentos eletrônicos, como celulares e computadores, antes de dormir;
4. Estabeleça um horário padrão para se deitar, percebendo a hora que a sonolência se inicia e evitando lutar contra ela;
5. Alguns hábitos ajudam a induzir o sono à noite, como tomar um bom banho, consumir bebidas quentes e colocar aromas relaxantes no ambiente;
6. Também é interessante manter uma temperatura agradável no quarto, ter uma cama e travesseiros confortáveis e estabelecer um horário para acordar;
Os resultados não aparecem do dia para a noite, por isso, uma boa estratégia é estabelecer a meta de dormir 30 minutos mais cedo a cada semana
TEXTO:
Bethânia Nunes
IMAGENS:
Unsplash e Tenor GIF
PRODUÇÃO DO STORIES:
Moisés Amaral
Olívia Meireles
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