Simple tips to improve your sleep at night

 Simple tips to improve your sleep at night


Relying on a healthy and balanced diet, accompanied by regular exercise, is essential to maintaining physical and mental health. But getting enough sleep is extremely important to our overall health and wellness.


Sleep is the period during which our brain regenerates and the functions of our nervous system are regulated, ensuring processing, recovery, and stress reduction.


 Through adequate and long periods of sleep, our body can develop muscles, repair tissues, strengthen memory, which helps us learn skills, and helps in the regulation and production of hormones.


“If our bodies suffer from a lack of sleep, it can cause many things and health problems,” says Anna Carolina Corsi-Pereira, fitness director at Fitness First. “When sleep deprived, the active process of


 the lymphatic system does not have time to perform its functions, and it can lead to To the accumulation of toxins that are manifested in cognitive abilities, behavior and judgment.


The relationship between lack of sleep and weight gain

Lack of sleep can lead to an increase in the hunger hormone (ghrelin) and a decrease in the satiety hormone (leptin), which can lead to

 weight gain. Lack of sleep also causes anxiety, weakened immune system, low testosterone and even long-term DNA alteration.


"Exercise is a great way to get a better night's sleep, as it helps combat improper bodily functions and health problems. Regular exercise can help maintain good sleep patterns which is essential for overall good health," Pereira says.


Simple tips to improve your sleep at night


Pereira reveals the best tips to help you get a good night's sleep:

Cardio exercises: These exercises have been proven to ensure quality sleep and fight insomnia.

 These exercises allow blood to flow well, and help release “happiness hormones” or endorphins, which facilitate better


 sleep. And 20 minutes of moderate intensity or 10 minutes of high intensity exercise can help maximize energy levels and maintain regular sleep.


Yoga: Yoga is known to be the perfect activity to calm the body and mind, as it helps improve breathing, increase good energy, mental stability and regulate sleep patterns.


 Yoga also helps the autonomic nervous system, which has a calming and restorative effect on the body.


Strength training: Strength training can help build stronger muscles, regulate blood sugar levels, reduce stress, improve mental health, and improve bone health. 


According to recent studies, lifting weights and strength training in the morning can help people fall asleep 45 minutes faster, and lifting weights in the evening can improve the quality of nighttime sleep.

When doing strength exercises regularly, one can ensure improved sleep quality and control of the frequency of awakening throughout the night.


Additional Tips for Better Sleep

Practice deep breathing and relaxation before bed.

Sleeping in a dark, cool room.

Don't expose yourself to blue light from screens before bed at night.

Plan and eat a healthy, balanced diet.

Avoid caffeine and sugary substances during the night.

Take some supplements, such as magnesium and ashwagandha, after dinner, on the recommendation of a specialist.

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