{"id":78155,"date":"2024-02-14T22:28:03","date_gmt":"2024-02-14T22:28:03","guid":{"rendered":"https:\/\/www.headshop.nl\/?p=78155"},"modified":"2024-02-20T22:33:27","modified_gmt":"2024-02-20T22:33:27","slug":"this-is-how-to-sleep-well-tonight","status":"publish","type":"post","link":"https:\/\/www.headshop.nl\/pt\/this-is-how-to-sleep-well-tonight\/","title":{"rendered":"A noite passada foi m\u00e1? Veja estas dicas!"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Have you had another night of tossing and turning? Feeling tired and listless? Don&#8217;t worry, you&#8217;re not the only one. A good night&#8217;s sleep is important for our well-being, but unfortunately, not everyone manages to get enough rest every night. Luckily, we have some great tips that can help you get a good night&#8217;s sleep tonight.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.headshop.nl\/pt\/this-is-how-to-sleep-well-tonight\/#why_is_sleep_so_important\" >Why is sleep so important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.headshop.nl\/pt\/this-is-how-to-sleep-well-tonight\/#create_a_sleep-friendly_environment\" >Create a sleep-friendly environment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.headshop.nl\/pt\/this-is-how-to-sleep-well-tonight\/#limit_stimulants_and_alcohol_and_exercise_regularly\" >Limit stimulants and alcohol and exercise regularly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.headshop.nl\/pt\/this-is-how-to-sleep-well-tonight\/#our_relaxation_mix_against_insomnia\" >Our relaxation mix against insomnia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.headshop.nl\/pt\/this-is-how-to-sleep-well-tonight\/#magnesium_is_the_relaxation_mineral\" >Magnesium is the relaxation mineral<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.headshop.nl\/pt\/this-is-how-to-sleep-well-tonight\/#vitamin_b_and_insomnia\" >Vitamin B and insomnia<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"why_is_sleep_so_important\"><\/span>Why is sleep so important?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Before we get into the tips, let&#8217;s look at why sleep is so crucial. During our sleep, our body recovers and our energy reserves are replenished. In addition, sleep plays a major role in processing information and merging memories. A good night&#8217;s sleep therefore promotes our physical health, but also our cognitive functions and emotional well-being<sup> [1]<\/sup> .<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"create_a_sleep-friendly_environment\"><\/span>Create a sleep-friendly environment<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A calm and comfortable sleeping environment is the first step to a good night&#8217;s sleep. Make sure your bedroom is dark, quiet and cool. Avoid bright artificial light and screens right before bedtime, as they can interfere with the production of melatonin, the sleep hormone<sup>[2]<\/sup> .<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Establishing a consistent sleep routine can help your body prepare for sleep. Go to bed at the same time every night and get up at the same time again, even on weekends. Also, take time to relax before going to bed. This can be done, for example, through a hot bath, meditation or reading a book.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"limit_stimulants_and_alcohol_and_exercise_regularly\"><\/span>Limit stimulants and alcohol and exercise regularly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Caffeine and nicotine are known stimulants that can disrupt your sleep. Avoid these substances, especially late in the day. Drinking alcohol can also negatively affect your sleep quality. While alcohol may help you fall asleep quickly, it will disrupt your sleep later in the night<sup>[3]<\/sup> .<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Physical activity has many benefits, including better sleep. Try to get at least 30 minutes of moderate-to-vigorous exercise daily, but avoid exercising right before bedtime. It is best to stop intense exercise at least a few hours before bedtime, as it raises your body temperature and can keep you awake.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"our_relaxation_mix_against_insomnia\"><\/span>Our relaxation mix against insomnia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.headshop.nl\/relaxmix\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Indian Elements<\/a> <a href=\"https:\/\/www.headshop.nl\/relaxmix\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Relaxmix<\/a> is also a nice way to unwind and relax. This herbal blend, consisting of Passion Flower, Cleavers and Catmint, is formulated to help you relax after a long day or to prepare for a good night&#8217;s sleep. This supplement can help you fall asleep faster and experience deeper sleep.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"magnesium_is_the_relaxation_mineral\"><\/span>Magnesium is the relaxation mineral<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.headshop.nl\/magnesium-and-taurine\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Magnesium<\/a> is a mineral involved in more than 300 enzymatic reactions in our body, including regulating our sleep cycle. Many people are deficient in magnesium, which can lead to sleep problems. A magnesium supplement can help replenish your magnesium levels to improve your sleep quality.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"vitamin_b_and_insomnia\"><\/span>Vitamin B and insomnia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.headshop.nl\/5-htp-and-vitamin-b\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Vitamin B<\/a> deficiency can lead to several problems, including insomnia. This is because vitamin B has a calming effect on our nervous system and can help reduce stress and anxiety, two factors that often get in the way of a good night&#8217;s sleep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><sup>[1]<\/sup> <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep\/why-sleep-important\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/www.nhlbi.nih.gov\/health\/sleep\/why-sleep-important<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><sup>[2]<\/sup> <a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><sup>[3]<\/sup> <a href=\"https:\/\/www.piedmont.org\/living-real-change\/how-does-alcohol-affect-your-sleep#:~:text=The%20biggest%20problem%20that%20alcohol,vivid%20dreams%2C%E2%80%9D%20says%20Dr\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/www.piedmont.org\/living-real-change\/how-does-alcohol-affect-your-sleep<\/a><\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Passou mais uma noite a revirar-se? Sente-se cansado e ap\u00e1tico? N\u00e3o se preocupe, n\u00e3o \u00e9 o \u00fanico. Uma boa noite de sono \u00e9 importante para o nosso bem-estar, mas, infelizmente, nem toda a gente consegue descansar o suficiente todas as noites. Felizmente, temos algumas dicas fant\u00e1sticas que o podem ajudar a ter uma boa noite de sono...<\/p>","protected":false},"author":865,"featured_media":78137,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-78155","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"_links":{"self":[{"href":"https:\/\/www.headshop.nl\/pt\/wp-json\/wp\/v2\/posts\/78155","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.headshop.nl\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.headshop.nl\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.headshop.nl\/pt\/wp-json\/wp\/v2\/users\/865"}],"replies":[{"embeddable":true,"href":"https:\/\/www.headshop.nl\/pt\/wp-json\/wp\/v2\/comments?post=78155"}],"version-history":[{"count":0,"href":"https:\/\/www.headshop.nl\/pt\/wp-json\/wp\/v2\/posts\/78155\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.headshop.nl\/pt\/wp-json\/wp\/v2\/media\/78137"}],"wp:attachment":[{"href":"https:\/\/www.headshop.nl\/pt\/wp-json\/wp\/v2\/media?parent=78155"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.headshop.nl\/pt\/wp-json\/wp\/v2\/categories?post=78155"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.headshop.nl\/pt\/wp-json\/wp\/v2\/tags?post=78155"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}