By Kat Lourenco, sleeping enthusiast
Lee: "I'm tired of making love, please help."
Like many of you, dreams are one of my favorite pastimes. I sleep about 9 hours almost every night.
In terms of sleeping well at night, I have good news and bad news.
The good news: some simple changes in lifestyle can help improve the quality of your sleep, starting tonight.
Bad news? You will not like them.
There is nothing heroic about throwing all nocturnal or surviving in almost zero circumstances. Sleep is very important for your brain. Memory, judgment and mood are affected by lack of sleep, not to mention the ability to rest and improve your body, which affects your energy level and your ability to fight disease.
While the amount of sleep varies according to individual needs, most adults in their early twenties work better with 7 to 9 hours of sleep quality per night. Sleep is really productive, don't let others say otherwise. You are welcome
This is my suggestion to improve your closed eye game.
1. Get rid of sleep before you go to bed.
I know
The blue light emitted by the screen of a cellphone, laptop and television disrupts your sleep / wake cycle by reducing melatonin production (ie a hormone that helps you fall asleep).
Do you think you can use the clever "night" setting on your phone to avoid blue light? Think again. Screen time makes your mind active, which is the opposite of relaxing a little to rest and relax.
My advice? Performing rituals at bedtime is important to relax and prepare your mind and body to sleep. So choose one (brush your teeth completely), but avoid the screen and think a lot.
2. Eat carbohydrates and sugar easily.
Carbohydrates are not enemies. However, excessive consumption of carbohydrates and sugar at any time of day can eliminate hormones, which affect the quality of your sleep (and other fun elements such as concentration, mood, energy levels and zits). Yes, we often feel sleepy after a carbohydrate-rich meal, but that's your body that works hard to digest it instead of kicking it in relaxation mode.
You don't have to completely cut carbohydrates and processed sugar. Eating balanced foods from real foods (such as vegetables, including those containing flour, protein and high-quality fats) can have a major impact on your sleep (and you know that, all of them).
Don't take my word for it. Try to change what you eat for a few days and see what happens.
3. Take the dream seriously.
Repeat after me: "Sleep is not a luxury".
Treat your dreams as a priority, and pay you ten times more: at school, in your relationship and maybe even in your view of life. Permission to take a nap? Indeed
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