{"id":6841,"date":"2023-06-06T16:48:53","date_gmt":"2023-06-06T16:48:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6841"},"modified":"2023-06-06T16:48:57","modified_gmt":"2023-06-06T16:48:57","slug":"6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight\/","title":{"rendered":"6 coisas para fazer hoje para dormir melhor, mais profundo e mais longo esta noite"},"content":{"rendered":"<p>A chave para uma boa noite de descanso est\u00e1 nas escolhas que voc\u00ea faz o dia todo. Adicione esses seis movimentos \u00e0 sua rotina di\u00e1ria hoje, e voc\u00ea sentir\u00e1 uma diferen\u00e7a real em como voc\u00ea acorda amanh\u00e3.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.ctfassets.net\/yixw23k2v6vo\/4IuN2cxefeU2GCkEIIoI8k\/370d9e10748ce35beb83ae52328836c9\/7073476857_ed8bd0bb42.jpg\" alt=\"Sleeping woman\" title=\"Sleeping woman\"\/><\/figure> <p><strong>7 A.M.: Fa\u00e7a sua cama.<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2019\/09\/Female_Waking_Up_1200x628-facebook.jpg\" alt=\"\"\/><\/figure> <p><br\/>Your mother was right\u2014you should tidy up those sheets: People who make their bed every day are 19 percent more likely to report a better night&#8217;s rest, according to a poll by the National Sleep Foundation. &#8220;Research shows that people with sleep problems who use their bed only for sleep improve their rest,&#8221; says Judith Davidson, PhD, author of\u00a0<a href=\"http:\/\/www.amazon.com\/Sink-into-Sleep-Step-Step\/dp\/1936303388\"><em>Sink into Sleep: A Step-by-Step Workbook for Reversing Insomnia<\/em><\/a>. Al\u00e9m disso, quando sua cama est\u00e1 arrumada e arrumada, voc\u00ea fica menos tentado a rastejar para ler um livro ou falar ao telefone.<\/p> <p><strong>7:15 A.M.: Abra as tonalidades.<\/strong><br\/>Obter luz solar natural no rosto dentro de duas horas ap\u00f3s acordar ajuda a sincronizar seu rel\u00f3gio interno com o ambiente, diz Robert Rosenberg, diretor m\u00e9dico do&nbsp;<a href=\"http:\/\/www.pvsleep.com\/\">Sleep Disorders Center in Flagstaff, Arizona<\/a>. Quando seu corpo estiver alinhado com o ciclo claro-escuro da natureza, a libera\u00e7\u00e3o de melatonina ir\u00e1 regular, ent\u00e3o voc\u00ea vai achar mais f\u00e1cil dormir \u00e0 noite.<\/p> <p><strong>12 P.M.: Fa\u00e7a uma pausa na academia.<\/strong><br\/>Um estudo recente da Oregon State University descobriu que pelo menos 150 minutos de exerc\u00edcio moderado a vigoroso por semana melhora a qualidade do sono em 65%. Os pesquisadores acreditam que o resfriamento natural que ocorre ap\u00f3s um treino pode ajudar a acelerar o decl\u00ednio na temperatura corporal do n\u00facleo que est\u00e1 associado ao sono, ent\u00e3o voc\u00ea vai dormir mais facilmente quando voc\u00ea finalmente chegar na cama.<\/p> <p><strong>7 P.M.: Jante em gr\u00e3os integrais.<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.tasteofhome.com\/wp-content\/uploads\/2018\/03\/Poached-Egg-Buddha-Bowls_EXPS_SDFM18_199436_D10_05_4b-3.jpg\" alt=\"\"\/><\/figure> <p><br\/>Try adding one cup of whole wheat macaroni to your dinner a few nights a week\u2014it contains 38 percent of your daily value of magnesium. &#8220;Magnesium has a relaxing effect on the muscles and the nervous system,&#8221; says Rosenberg. &#8220;It also helps with production and absorption of one of the main sleep-promoting neurotransmitters.&#8221;<\/p> <p><strong>8:30 P.M.: Tome um banho.<\/strong><br\/>Ceder a um relaxante ritual noturno que o separa das preocupa\u00e7\u00f5es do dia \u00e9 fundamental. E um banho quente \u00e9 um bom lugar para come\u00e7ar: um pequeno estudo publicado na revista&nbsp;<em>Sleep<\/em>&nbsp;descobriu que as ins\u00f4nias femininas mais velhas que tomaram banho pelo menos 90 minutos antes de dormir relataram melhor qualidade do sono.<\/p> <p><strong>9 P.M.: Assista TV no sof\u00e1 em vez de na cama.<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/1\/590x\/couch-potato-diabetes-warning-567838.jpg\" alt=\"\"\/><\/figure> <p><br\/>Don&#8217;t tuck in for the night until you&#8217;re truly tired. &#8220;Every minute you spend awake\u2014and out of your bed\u2014increases your need for deep sleep, also known as your sleep drive,&#8221; says Colleen Carney, PhD, coauthor of the upcoming book\u00a0<a href=\"http:\/\/www.barnesandnoble.com\/w\/goodnight-mind-rachel-manber-phd\/1114307536\"><em>Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night&#8217;s Sleep<\/em><\/a>. &#8220;Spending more time in bed actually tells your body that you need less rest, so you end up cutting your sleep drive short.&#8221;<\/p> <p><strong>10 P.M.: Doces sonhos!<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.fineartamerica.com\/images\/artworkimages\/mediumlarge\/1\/sweet-dreams-julia-art.jpg\" alt=\"\"\/><\/figure> ","protected":false},"excerpt":{"rendered":"<p>A chave para uma boa noite de descanso est\u00e1 nas escolhas que voc\u00ea faz o dia todo. Adicione esses seis 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