4 simple habits that can end insomnia

For the body to regenerate, we need six to eight hours of sleep a night. When you find it difficult to fall asleep or the moment of rest is interrupted, the next day is fatal: tiredness, irritation and lack of concentration set in. Not to mention that going without sleep makes you fat and old! Insomnia affects about 40% of the world’s population, according to research by the National Institute of Health in the United States.

Neurologist Luciano Ribeiro Pinto Jr., from the Sleep Institute (SP), says there are countless causes: family, emotional or professional dramas, anxiety, depression, medication use… Whatever the reason, the solution is to identify it to nip the evil in the bud.

In addition to de-stressing (to do this, practice yoga, breathing exercises, meditation…), adopt pro-sleep habits, such as setting the time to go to bed and wake up, drinking relaxing teas and avoiding caffeine. If the sleepless nights last for more than two months, see a doctor.

1. Bed in order

Don’t roll around on the mattress if you’re not sleepy. Get up and go back to bed only when you are tired. It is also important to cultivate the habit of sleeping and waking up at the same time. And no watching TV, working or eating in the bedroom: this will wake her up and end up creating an environment that is too hectic for relaxation.

2. Active day, calm night

Practice physical activity during the day, like swimming, walking, cycling… At night, close to bedtime, don’t even think about working out – instead of relaxing and falling asleep, you’ll gain more momentum.

3. Less food

Before going to bed, eat light meals, in small amounts and with little fat, to facilitate digestion. The ideal is not to go to bed on an empty stomach, as it will certainly wake you up during the night. So invest in fruits and salads!

4. No caffeine and alcohol

It is recommended not to drink stimulating drinks (coffee, guarana, black tea, mate and cola drinks) at least four hours before going to bed. They are a source of xanthine and caffeine, substances that stimulate the nervous system. Alcohol also interferes with sleep quality.

sleeping pills

Nutritionist Cristina Grandjean, from Spa Igaratá (SP), teaches recipes that will help you sleep like an angel. She picks her favorite and drinks it an hour before rest.

Hot milk

It is rich in tryptophan, an amino acid that forms serotonin, a substance that helps you fall asleep. Do it like this: mix 1 glass of skimmed milk, 2 spoons (tea) of honey and 1 spoon (tea) of cinnamon powder.

express gelatin

The sweet helps to combat the symptoms of insomnia, since soy milk is rich in isoflavones, being considered a functional food. Do it like this: mix 1 glass of soy milk with 50 ml of ready-made diet gelatin in a blender.

natural tea

Herbs, plants, flowers and fruits all have calming properties. Do it like this: mix 15 g of lemon balm, 15 g of peppermint, 40 g of valerian root, 20 g of hop flowers and 10 g of orange peel. To prepare, use a spoon (tea) of this mixture per cup of water.

Will you sweeten the drink?

Tip: Swap sugar for honey. It stimulates the production of serotonin, which brings well-being.