While the vaccine is not enough, social isolation is considered the most effective measure to protect against the coronavirus. Staying at home and witnessing the damage wrought by the pandemic has left many people struggling to go to bed. Tiredness, fatigue, time spent on the internet, home office organization, unemployment rate. The whole world has been unfolding in an attempt to find stability in the face of the greatest crisis of our time. And the challenge has been great.
According to Professor Luciana Gurgel Guida Siqueira, from the Faculty of Psychology at PUC Campinas, the situation is due to sudden changes in our routine, as we were all taken by surprise and unprepared for the chaos. Luciana says that, due to the adaptation of the new rules, the creation of expectations in post-pandemic life has also led to other types of disorders, such as fear, despair, anguish, anxiety and, above all, insomnia. Part of the population suffers or has suffered from this problem.
Sleep is an essential element and key to the maintenance of the immune, neurological, metabolic and endocrine systems. Among its functions are the production of hormones and the replacement of energies, in addition to acting, in the same way, in the treatment of the skin. Six to eight hours of sleep are recommended for the body to properly regenerate and invigorate itself. To help with this task, we have separated some simple and powerful habits tips that will make you relax. Check out!
The relaxing power of a hot bath
According to studies carried out by biomedical scientists at the University of Texas, in the United States, taking a hot shower an hour and a half before bed activates body thermoregulation, improving blood circulation, which automatically facilitates the process of falling asleep.
Light, low-impact activities
It's not because we're at home that we can't exercise. On the contrary, low-impact physical activities, such as stretching, yoga and walking, are excellent alternatives for those looking for quiet and affordable options during this period. The release of endorphins fights aging, elevates mood, enhances feelings of joy and happiness and brings numerous health benefits.
A força de cura da aromatherapy
Aromatherapy is used in different treatments, both psychological and emotional. The aroma of essences and compound oils acts through neurochemical transmitters that release calming, sedative and tranquilizing actives with the application of just a few drops of the product. The use of diffusers and aromatizers guarantees better applicability and performance, and they are easy to find for different values.
Pen and paper in hand
Putting down on paper what tightens and bothers us inside the chest facilitates our understanding of what we experience in the present, even if the real reasons for our exhaustion are not yet obvious. Writing can give us clearer perspectives on what we feel, also mapping better resources that contribute to self-knowledge, the organization of thoughts, expression and communication, discipline and the balance of emotions.
Cut to caffeine
Caffeine at night can be the enemy and cause problems to slow down, as the substance leaves us in a state of alert, taking three to six hours to eliminate. The preference is that its consumption is made until 17h – remembering that in this list, together with coffee, are soft drinks, chocolate, energy drinks, black tea among other derivatives.
Smell of tea in the air
The natural medicine of herbs and plants has always helped us to relieve countless annoyances that happen throughout life. Digestion, bloating, flu, colds… for each type of thing there will be a recommendation for a cup of tea to help. If the setback is to slow down, bet on infusions of chamomile, linden, lemon balm, valerian and passion fruit. In addition to being tasty, teas work as natural remedies free of aggression.
Invigorating read before bed
Taking a few minutes before bed to read something inspiring and motivational helps to reduce stress levels and daily pressure. It also favors the development of creativity and cognitive sense and helps in the prevention of neurodegenerative diseases such as dementia and Alzheimer's. Pick up a good book, magazine or interesting article and get ready for sweet dreams.
disconnect and turn off
Research carried out in Italy showed that being connected to electronic devices before going to bed causes a series of wear and tear and maladjustments in the body. The light generated by the devices affects the work of melatonin, which is responsible for regulating sleep. It is in quiet and dark places that her productivity increases, and the sooner we switch off and avoid the brightness of the screens, the more pleasant our rest will be.
Peaceful sleep with meditation
Challenging at first, but rewarding with practice, meditation is a powerful ally for anyone looking to fall asleep easier. There are uncomplicated modalities, such as mindfulness, conscious breathing techniques and guided meditation itself (short and long-term), which are suitable for beginners. Meditation helps to reduce rhythm and tensions and is an excellent tool for the preparatory ritual of falling asleep.
Relaxing the mind with music
Organizing a playlist with calming and relaxing songs is a good choice for nights with a restless mind. Sounds of nature, rain, binaural frequencies and lo-fi beats feature in the catalog of the most popular choices among fans. Preparing the environment in advance and including this and other habits together will only enhance your comfort. Enough counting sheep.
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May we learn to treat ourselves well, nip in the bud what disturbs us and prevents us from enjoying life with the quality and tranquility we deserve. The exercise of self-care has to be daily, practiced within what we have achieved today, without demands and little by little. The only condition for this is to understand that rest is not only necessary: ​​it is vital.
