De acordo com especialistas do Ministério da Saúde, uma noite mal dormida aumenta a irritabilidade, favorece o ganho de peso e reduz a expectativa de vida.
A constante privação do sono leva à falta de atenção, à dificuldade de concentração e de memória. E a insônia crônica tem relação com a depressão. Então, não é brincadeira!
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- Evite luz à noite: a claridade funciona como um estímulo para o corpo se manter alerta. Na hora de dormir, o que a gente precisa é exatamente o contrário. Então, prefira fazer atividades noturnas em locais com pouca luz e, na hora de se deitar, cuide para que isso aconteça sem luz alguma.
- Faça bom uso da cama: atividades que não relaxem o corpo (como trabalhar, ler notícias, comer) fazem com que o cérebro associe o ambiente a preocupações.
- Dê um tempo nos eletrônicos: mesmo com pouca luz, aparelhos como celular e tablet atrapalham a liberação do hormônio do sono (a melatonina). Vale evitar a interação com eles pelo menos 30 minutos antes de dormir.
- Desligue a TV: há quem diga que assistir à TV dá sono, mas o seu cérebro não pensa assim. Luz, sons e imagens só vão deixar a sua mente cada vez mais eufórica.
- Fique de olho no prato: faça sua última refeição cerca de duas horas antes de dormir, evitando comidas pesadas e gordurosas. Quando a digestão é mais lenta (o que acontece no caso desses alimentos), o corpo não consegue descansar.
Lembrando: o distúrbio do sono deve ser diagnosticado por um especialista, que vai avaliar sintomas e fazer exames específicos. Não use medicamento por conta própria: isso pode piorar o problema.
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