de Carlos | 13/09/2024
Sound of rain and current to relax and rest | ASMR | Noise of Rain and Thunder
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Título:Sound of rain and current to relax and rest | ASMR | Noise of Rain and ThunderDescrição:Sound of rain and current to relax and rest | ASMR | Noise of Rain and ThunderDo you usually take a while to fall asleep? And when you wake up, do you feel tired and unwell, with the feeling that you didn't get enough sleep? This could mean that your routine is directly impacting the quality of your sleep.
Lack of sleep can negatively affect health, mood, productivity and well-being, causing symptoms such as lack of concentration, tiredness, memory problems, low immunity and even chronic diseases such as diabetes and heart disease. This is why sleep hygiene is essential for maintaining a long and healthy life.
Tips To Help Improve Sleep Quality
• Create a sleep schedule. Establish a time that you are going to wake up each morning and go to sleep each night. Example, choose to wake up at 8am and go to sleep each night at 9pm. Choosing a specific time to keep your body on schedule can prevent oversleeping in the morning, prevent excessive sleeping throughout the day, and allow for a restful night sleep
• Limit Caffeine intake. Caffeine has shown to play an impact on the circadian rhythm of individuals who drink it closer to bedtime and affect an individual’s ability to fall asleep at night. Caffeine is also considered a diuretic and can increase the consumption of urine made in the body, waking you up throughout the night to use the restroom. Opting for alternatives such as decaf tea or coffee or limiting the intake of caffeine before bedtime can assist with the possible impacts of sleep disturbances due to excessive caffeine consumption.
• Get some exercise. Exercise has been shown to help with psychological and physiological symptoms and improve your overall mental well-being.
• Limit blue light before bedtime. Simple things such as putting down your phone or limiting television before bed can assist with falling asleep.
• Use a device for extra white noise. Using a device such as a sound machine or a fan can provide you with extra white noise and can help with eliminating distractions that may prevent you from fall asleep.
• Eliminating light to the room. Using things such as blackout curtains or eye masks can help eliminate streetlights, or the sun to help you sleep better.
• Clear your mind. Practices such as yoga or meditation before bedtime can help relax your mind and body and help destress from the day. There are apps that you can download on your phone such as the Calm app or Headspace: Mindful Meditation. Often through these apps meditation guides can be utilized for free.
• Check with your doctor. Talk with your doctor about symptoms you have been having to allow them to assist you better.
Finally, it is also very important:
A Gratitude Journal Can Reduce Anxiety, Depression, and Sleep Problems
Looking for a trick to fall asleep? Amid the chaos, consider an unexpected ally: a gratitude journal. You may be wondering how writing down grateful thoughts connects to sleep, but here's the secret: it works wonders. Research reveals a direct link between gratitude and well-being, leading to a calmer mind and better sleep quality. In fact, the benefits range from lowering blood pressure to minimizing the risks of depression and anxiety!
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