10 Rules for Sleeping Night

10 Rules for Sleeping Night

10 Rules For Sleeping
10 Rules For Sleeping

If you find it hard to fall asleep or spend your nights awake, here are some advice for when Zzz will arrive.

1. Leave the caffeine in the middle of the afternoon. If you have difficulty falling asleep at night, it is best not to drink coffee, teas and soft drinks after 3 pm. Prefer (the good and healthy) water. Make sure you are not taking stimulant medications. Some pills for weight loss and for headaches, muscle aches or to lower fever have caffeine in their composition, read the package insert.

2. Do not skip meals. This will only make you avenge yourself at dinner, eat too much and opt for more calorie foods that will trigger blood sugar levels. These “large fluctuations in blood sugar are one of the major causes of problems in falling asleep and insomnia,” says dr. Oz in his book ‘You – Always Young’.
If you did not have time for dinner, and you’re home late, make some oatmeal with banana slices, fill your eye and stomach, you’ll be comforted. They are foods rich in tryptophan (a natural antidepressant that helps raise levels of melatonin, which regulates the biological rhythms, and serotonin, the wellness hormone). The banana also has potassium and magnesium, great for relaxing your muscles. Alternatively, how about a slice of dark bread with a teaspoon of homemade peanut butter (300g roasted peanut without film and without salt and a pinch of salt. Shred well and take the refrigerator for a few hours to solidify before using it. first time).

3.Rim lightly, lightly. Choose an easily digested protein, like fish. The ideal carbohydrates are the complexes – such as quinoa, brown rice, sweet potatoes, legumes and legumes -, foods rich in serotonin and melatonin. Another advantage is that they stabilize blood sugar levels, which is not the case if you eat plain carbohydrates (crackers, fries, white bread) that make them shoot and give you a bad night.

Furthermore, avoid spicy food at night, especially if you have a more sensitive stomach, and red meat and pork, difficult to digest.

4. Do not go to bed right after dinner. The temptation to veg on the new chaise longue while watching Masterchef or the new Secret Files can be a lot, but it’s the worst things you can do. Lie at least 2 hours after the meal.
We were not made to be lazy to follow a meal. Standing up helps in digestion because gravity keeps food where it should be, deep in the stomach.
If your dinner was full, the stomach can take up to 3 hours to be empty, so these days it is best to move and not go to the sofa. Remember that the brain takes about 20 minutes to record that we are already satisfied, now in this very period we can eat. Eat slowly, chew well, talk, pause, put down the cutlery … without haste.
Have you ever happened to go to bed full of belly and wake up in the morning with the feeling that you still have dinner all to digest? When we go to bed on a full stomach, digestion takes even more time to do, our metabolism is slower, everything is processed at a slower rate, and the food stays in the stomach longer … to ferment. This habit can even cause heartburn.

5. Drink a hot cocoa. This is good news for those who love chocolate, but be careful. You should not overdo it. At night, a square of dark chocolate is more than enough, or two tablespoons of cocoa powder mixed with hot milk and chamomile tea, an idea by Dale Pinnock, an English nutritionist, author of The Medicinal Chef ‘.
Chocolate has tryptophan (a natural antidepressant) and is very rich in magnesium, which helps relax the muscles, soon inducing sleep.

6. Have nuts and seeds by hand. No salt, of course! Almonds, walnuts, pumpkin seeds not only improve cardiovascular health but increase serotonin levels (such a hormone responsible in the sense of well-being), are good sources of magnesium, satiate and maintain stable blood sugar levels.
The naturopath Natasha Turner in her book The Hormone Diet gives an example of a healthy night snack and sleep inducer (this is if your dinner has been very light and for several hours): pour 1/4 cup of Pumpkin mashed with 1 to 2 tablespoons chia seeds over a natural Greek yogurt without sugar. She says it may be a modern version of the traditional warm milk at bedtime.

7. Do not drink before going to bed. When it is advised to drink 1.5l of water a day, it is not to be done at night. It is more practical. It is, there is a bathroom right next to yours, and no one will upset you if you get up to go 10 times to the toilet. However, the problem is the same. You’ll have to go to the toilet often … and during the night too, because there is no bladder that can hold 1.5l of water a whole night. A glass is fine, more than that you will dream that you are worried and in the bathroom … but after all, it is not a dream. There!

8. Have a glass of wine. If it has to be, but that’s all. Wine helps sleep, but it makes sleep deeper in the middle of the night and in some people, it even causes sleeplessness, says a study by researchers at the London Sleep Center published in the journal Alcoholism: Clinical and Experimental Research ‘.

9. Cherries for supper. As if there were no longer enough reasons to cherish cherries, scientists at the University of Pennsylvania and Rochester in the United States gave one more to surrender to the power of this wonderful fruit: it is a natural source of melatonin, which helps us regulate sleep. Once you are in season (May, June, and July) you know, put them on your shopping list, and at night when you have a mouse in your stomach, put a hand full of cherries on a sash and delight yourself.

10. Are you going to have valerian tea? A study from the University of Maryland Medical Center confirms the benefits of valerian in sleep. The root has long been used for this purpose and to lower anxiety levels. It is also very popular as a natural alternative to conventional sleeping pills because it is safer and less addictive. Studies have been done with groups of people taking placebos and others taking valerian tablets and found that the latter reported more regular and healing nights of sleep.
Beware, however, because there are people for whom the valerian root has the opposite effect to what is intended, they become more nervous and anxious.
Ask your family doctor for advice before taking anything, even because you have to consider interacting with other pills (and herbal teas) you may be taking. Oh, and do not give children who have difficulty falling asleep without the opinion of the pediatrician.



Do not spend more nights in white.

Do not spend more nights in white.


It’s official: the Portuguese are really bad in bed. At least as far as sleeping is concerned. We went to know the reasons, look for ‘cures’ and travel through the deep mysteries of sleep.

It had to be easy: a person lay down, fell asleep without needing flocks of sheep, and woke up ready for a new day.

If this is not your portrait, you are not alone: 47% of Portuguese sleep badly, according to data from the High Authority for Health.

The problem is not only individual: we are creating a country of sick people who sleep at the wheel and spend the day tired, irritable and unproductive.

“Portugal is a country deprived of sleep, and a country deprived of sleep cannot function,” advocates neurologist Teresa Paiva. And when you do not sleep? For when one does not fall asleep, the Portuguese are not in half measures: they attack immediately with medicines, of which we are one of the biggest consumers. In 2008, each Portuguese consumed on average two boxes of sleeping pills!

“We have deep disrespect for sleep in Portugal,” says Teresa Paiva. For us, sleeping is a time we spend doing nothing. But what is sleep for, after all? Answer: no one knows for sure. In fact, in terms of prehistoric survival, it even seems a highly contraindicated activity. Imagine: anyone who stretched out in the savannah for a very long eight hours would risk waking up in a lioness’s stomach … “If sleep is not an absolutely vital function,” said specialist Allan Rechtschaffen, “it is the biggest mistake evolution. Already committed. ”

Apparently, however, evolution does not make mistakes, and sleep is even vital. “During sleep, all that is essential to a good vigil is produced,” explains Teresa Paiva. “It is highly productive in metabolic, immune, memory, learning.”

Learning, yes: this is, by the way, one of the main functions of dreams, which explains why small animals and babies still dream inside the uterus. “The chick when it comes out of the egg already knows what to do,” explains Teresa Paiva. “This is because inside the egg he previously dreamed of the behaviors necessary for his survival. That is why all of us humans have those dreams in which we fall or are persecuted: they are dreams linked to our evolution as a species. ”

Some say that we dream to remember, to fix events in memory, or to forget, to free our ‘hard drive’. Another function of dreams is symbolic, yet another has to do with creativity. However, if you do not remember your dreams, do not grieve: we are meant to forget you. Because? It is not known … “Probably the function of dreams is fulfilled whether or not we are aware of them. The important thing is to dream .. ”


It is not just adults who sleep poorly. We pass our poor sleep hygiene to the children: they go to bed late and take the day to nod.

Here too, it may be a question of information: according to a study cited by Teresa Paiva, there is a relation between the children’s sleep and the social level of the family. The higher the family level, the more children sleep.

However, there are more co-relationships: the more television they see, the less they sleep, the fatter they are, the they sleep, and the less gymnastics they do, the less they sleep. And did you know that the more sleep the better grades have? “We are ruining the lives of our children by putting them to sleep on a little!” Warns Teresa Paiva. “This is terrible and unimaginable!”

Furthermore, women have many reasons to sleep poorly. Yes, there is ‘no-girl’ sleep: According to ‘Sleep to Be Sexy, Smart and Elegant’ [Ellen Michaud, Reader’s Digest], we women have several stages in life where we give sleep problems: during menstruation, Pregnancy and during menopause, we can spend several nights without sleep on the hormones …

It is now known that not sleeping also makes us … fatten. And you do not have to spend the night eating cheesecake ice cream. For both women and children or men, explains Teresa Paiva, “the interaction of sleep with food regulation and absorption is fundamental. Sleeping on little increases the intake and absorption of food and therefore, makes us fat. ”


Our society is definitely not one to fall asleep with the angels. “People live with immense concerns,” notes Teresa Paiva. “When I started doing medicine, the families’ drama was the alcoholic father, with stories of beating the woman and the children. Now the main drama is the unstructured families. There are more conflicts, smaller houses, very unorganized lives. The mother and father work, they arrive exhausted, and all this increases the levels of anxiety and the difficulties in sleeping. ”

Watching television at night will only worsen and reduce sleep time. Falling asleep on the couch also does not help: “This is a myth: do not sleep better on the couch than in the bed!” Defends Teresa Paiva. “On the contrary, when we move from the couch to the bed, we have already lost our pressure to sleep.” This is all the greater the longer the previous waking time: “if you fell asleep, however, you decreased the pressure for sleep.”

Milk and cookies, is another myth: “Milk will only make you get up in the middle of the night to go into the bathroom.”

Conclusion: If you’ve been spinning in bed for more than half an hour or spending hours in the clear thinking of what to say to the boss, do not reach into the box of pills any more. Think first of how you can make your life more sleep-friendly. And to begin with, how about going to bed a bit earlier today?





If there is something that many men are waiting for is the weekend (or, sometimes, not even that) to be able to have a beer and enjoy the moment of rest. And for the happiness of many, science is slowly proving that drinking can, yes, better help the male sexual performance, contrary to what was thought.

Here are 5 reasons why beer improves men’s sexual performance (and, in some cases, women’s):

1) It makes intercourse last longer.


Premature ejaculation is usually caused by anxiety and stress. Drinking a beer or two can help you relax, and take some of your tension off. In addition, the phytoestrogens present in the beverage may help to delay ejaculation.

2) Dark beer helps you get behind the weather.



Often overlooked, the dark drink has something the common does not have: more iron. The element helps increase the circulation of redder blood cells, which increases arousal and causes more frequent erections.

3) It is healthy for the heart and increases endurance.


Studies show that drinking a pint of beer per day decreases the chances of developing heart attacks, strokes, and heart disease.

And if you combine beer with exercise, it will not only make your heart stronger, but it will also increase your stamina, which will make your sexual relationship last longer. This item, of course, holds true in both sexes.


4) Guinness beer, in particular, has antioxidants.

Guinness beer
Guinness beer


The famous Irish dark beer has antioxidants that help clear the circulatory system. By doing this, the blood vessels and capillaries that irrigate the penis will work in a healthier way.

5) Increases your sexual desire


There are beers developed just to increase the sexual appetite, which holds true for both sexes. One of them is the Fifty Shades of Green, based upon the book 50 Shades of Gray.

It has 50 assorted ingredients, such as Ginseng, Ginkgo Biloba and Damiana, which help improve sexual performance.

Flu Escape Plan

Flu Escape Plan

If you have not taken the flu vaccine, then you may want to read our article. As Influenza viruses are everywhere, we tell you what to do so your paths will never cross.

At home

Basic, simple rule for the whole family to comply with: when you get home, after taking off and undressing ‘street clothes’, you should wash your hands with soap and water. This remains the most effective way to prevent microbes that are harmful to our health from spreading (in and out of the house).

If someone gets sick at home, they should ‘isolate’ the area of contamination and avoid contacting with other family members, share towels, dishes, cutlery, toys. Influenza viruses can survive for 24 to 48 hours on metal and plastic surfaces and about 12 hours on tissues.

Always wash your hands with soap and water whenever you cook or clean the dishes in the cupboards.

Sleeping at recommended times and eating healthily (zinc-rich foods, for example – shellfish and vitamin C help fight infections) are also weapons that strengthen our immunity.


Flu Escape PlanFlu Escape Plan

In public places

You have to worry especially about the closed places, where many people circulate, such as commercial centers (crowded at this time of year) and public transport. Be careful where you put your hands (do not take them to your face) and the sneezing and coughing around you. Do like the Japanese, use mask to minimize the risk of contagion. Be careful with handshakes because the habit of sneezing or coughing inside the elbow has not caught on and what most do is cover your nose and mouth when you sneeze or cough … by hand. Multibanks are also a breeding ground for microbes, not to mention money.

In supermarkets

Did you know that supermarket trolleys, and baskets are dirtier than many bathrooms? A study done in the USA showed that they may have, in addition to influenza viruses, salmonella bacteria, E. coli and even … fecal bacteria. This has made many supermarkets put disinfectant products at the disposal of their customers. The next time you go shopping, take an antibacterial spray or a disinfectant wipes to help get rid of unwanted germs.


Reduced care in the lounges of the airports and airplanes, especially with the trays, support to the arms, and bags where the magazines are kept. Carrying disinfectant wipes to clean your space may be a good idea, and you even have to wash your hands before mealtime. Remember that influenza viruses remain active 24 to 48 hours on metal and plastic surfaces and up to 12 hours on tissues.

In the pediatrician’s office

It is not by chance that many people say that they go into the hospital or health center with a health problem and leave with two. In the colder months during the year, there are probably more viruses per square meter. Do not be ashamed to wear a mask, and if you go to a pediatric office remember that the toys that are there have been handled by countless children. Take your favorite stuffed animal home (and then wash it in the machine). Take your pen (in case you fill something) and also your magazine ACTIVA so you do not have to get close to the pile that is in the office.

At work

Attention to door knobs, keyboards, the microwave, the coffee machine … and the tons of germs there. Whenever you leave the toilet, do not touch the handle without protecting your hands on a piece of paper.

In the gym

Doing exercise strengthens the immune system, but beware: if your gym does not give you a towel you should bring it from home to put it on the devices, you have to play. To clean sweat use another, so there is no transfer of the microbes from the towel to your face … which is the half way to get sick. Ever try to use tennis players’ wrists to wipe away sweat? And remember to drink lots of fluids. Bring a bottle of the house, do not fill the water dispenser because there is someone who touches the bottleneck of the bottle of the water, and guesses where the germs are from the mouths of other people.