Sleep quality has a direct impact on our physical, mental, and emotional health. Getting enough quality sleep helps strengthen the immune system, improves concentration and mood, and contributes to a better quality of life.
And to help you understand the topic better, we spoke with nurse Brenda Oliveira, who answered some essential questions about it.
What habits can help improve sleep quality?
- Regular sleep and wake times: Establishing a routine helps the body understand when it is time to rest and makes it easier to fall asleep.
- Physical activity: Exercise reduces anxiety and helps regulate the circadian cycle, our biological clock. Ideally, finish your workout up to 2 hours before bedtime so your body does not remain stimulated when it is time to sleep.
- A relaxing bedtime routine: Breathing techniques, guided meditation, or reading a book can help you slow down and relax.
- Taking care of your sleeping environment: A dark, quiet, comfortable bedroom with a pleasant temperature is essential for a good night’s sleep.
- Light meals at night: Heavy digestion can interfere with sleep. Choose light foods and have dinner 2 to 3 hours before going to bed.
What should you do when your mind cannot “switch off” at bedtime?
- Keep screens turned off: Using a cell phone, computer, or television exposes the brain to many stimuli. If you lose sleep, do not go back to your phone or turn on the TV. The blue light emitted by these devices interferes with the production of melatonin, the sleep hormone.
- Practice mindful breathing: Focus on deep inhalations and slower exhalations. This can reduce anxiety, slow your heart rate, and send your brain the message that everything is okay and that it is time to rest.
- Avoid checking the clock: Constantly calculating how many hours of sleep you have left can increase anxiety and make it harder to relax.
Which habits should be avoided before bedtime?
- Screen use
- Caffeine consumption
- Very intense physical activity close to bedtime
- Eating heavy or fatty meals
A good night’s sleep is the first step toward more productive, balanced, and healthy days.
If you need or would like more guidance, Health Iron is ready to help you.
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