Remembering that good sleep, besides being good for your muscles and your physical performance, also improves your memory, fights stress, and brings benefits to all areas of your health.

So, very well. Let’s get started. Get comfortable and enjoy the reading.

Can I replace a meal with Whey Protein?

Enemies of sleep quality

• Alcohol and caffeine are bad for your sleep. Avoid consuming these products;

• Watch TV in the living room, not in the bedroom. Bedrooms were made for sleeping;

• Keep your cell phone away. If you are one of those people who can’t leave your cell phone aside, at least use the night screen illumination. Most devices have this feature. But at bedtime, it is better not to have any electronic devices in the room;

• Avoid bright lights at night. Keep the lighting softer at least two hours before bedtime;

• Don’t smoke. Besides all the bad things you already know about smoking, add the harm to your sleep;

• The room should be as dark as possible and the temperature so that you are comfortable;

• Practice physical activities up to four hours before going to bed. Otherwise, the effect you would like the exercise to have – relaxation – will not happen;

• Have a pad and pen nearby in case you remember something to do the next day. You write it down and don’t have to worry about whether you will remember it the next day;

• Have a sleep routine and try to always sleep at the same time;

• Use a mattress according to your height and weight.

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Signs that your sleep is bad

• It takes more than 30 minutes to fall asleep;
• Waking up during the night and finding it difficult to go back to sleep;
• Waking up feeling tired or that you haven’t had enough sleep.

People who sleep poorly usually also have some symptoms during the day, such as:

• Lack of energy;
• Irritability
• Lack of memory and concentration;
• Drowsiness.

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Data on sleep

According to data from the Associated Professional Sleep Societies, dedicated to research related to the theme all over the world, insomnia is part of the routine of 10.2 to 40% of the world population.

In Brazil, the problem affects about 40% of the population, according to data from the Sleep Institute.

It is very important to know that insomnia is not a disease, but a symptom. It is the manifestation that something is not right and must be investigated.

It is necessary to take into account social, biological, psychological, cognitive, behavioral, and even genetic factors that can trigger the condition.

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Tips to further improve the quality of sleep

On average, you need about 8 to 9 hours of restful sleep to be well alert the next day, so those who need to wake up early should also go to bed early, respecting these times, even on weekends and holidays.

A good tip to respect bedtime is to have an alarm on your cell phone to remind you what time you should go to bed.

In addition, to avoid oversleeping and, consequently, staying awake longer at night, it may be interesting to place the alarm clock away from the bed, because then the person must get up to turn off the alarm clock and this way it is easier to respect the bedtime at the end of the day.

Ideally, one should only lie in bed when he or she is sleepy, and before that, one can lie on the bed or, preferably, on the sofa, reading a book in a slightly dimmer light.

It is important to give preference to reading things that bring peace and tranquility, and to avoid books or stories that promote tension and stress, such as the news.

Exercise regularly

Practicing at least 30 minutes of exercise daily, preferably before 9 pm, can be beneficial because when exercising the body expends more energy, increasing the need for rest throughout the day.

People who have difficulty going to the gym can try walking or cycling a little before dinner, for example.

Physical activity after 9 pm is not recommended, as it can have the opposite effect, because in the short term exercise increases your mood and, therefore, can interfere with bedtime and the quality of sleep.

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