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?