{"id":2721,"date":"2022-05-09T16:56:44","date_gmt":"2022-05-09T15:56:44","guid":{"rendered":"https:\/\/sepri.pt\/noticia\/having-trouble-sleepingfind-out-the-main-causes-and-6-tips-for-a-good-nights-sleep\/"},"modified":"2022-05-09T16:56:44","modified_gmt":"2022-05-09T15:56:44","slug":"having-trouble-sleepingfind-out-the-main-causes-and-6-tips-for-a-good-nights-sleep","status":"publish","type":"post","link":"https:\/\/sepri.pt\/en\/noticia\/having-trouble-sleepingfind-out-the-main-causes-and-6-tips-for-a-good-nights-sleep\/","title":{"rendered":"Having trouble sleeping?\nFind out the main causes and 6 tips for a good night&#8217;s sleep"},"content":{"rendered":"<p>Prolonged difficulty sleeping is something experienced by a large part of the population.<br \/>\nLack of sleep can cause physical and psychological problems that interfere with our personal and professional lives.<br \/>\nAs such, it&#8217;s important to be aware of the main symptoms and put into practice some habits that will help you enjoy a good night&#8217;s sleep.  <\/p>\n<p>The biggest complaints about sleep are related to difficulty falling asleep, difficulty staying asleep or poor sleep quality, resulting in a feeling of poor rest.<br \/>\nAs a result, the person&#8217;s physical and psychological well-being and comfort are compromised. <\/p>\n<p>According to a study carried out by DECO PROTESTE in July 2021, Covid-19 has increased sleep disturbance, causing the rate of Portuguese with bad nights to reach 55%.<\/p>\n<p>To find out if you have a sleep disorder, it&#8217;s important to keep an eye out for the following symptoms:<\/p>\n<ul>\n<li>\n<p>Altered sleep pattern, defined by constant difficulty falling asleep and\/or insufficient sleep duration.<\/p>\n<\/li>\n<li>\n<p>Reduced sleep quality.<br \/>\nCharacterized, for example, by a constant feeling of tiredness on waking, anxiety or agitation before or during sleep and the occurrence of constant nightmares that interrupt sleep. <\/p>\n<\/li>\n<li>\n<p>Daytime consequences, including drowsiness, fatigue, difficulty concentrating, lack of energy, anxiety, among others, which affect performance at work or school.<\/p>\n<\/li>\n<\/ul>\n<p>There are also some tips that can help you sleep better:<\/p>\n<ul>\n<li>\n<p>Adopt regular sleep schedules &#8211; try to go to bed and get up at the same times, even at weekends.<\/p>\n<\/li>\n<li>\n<p>Avoid sleeping too much during the day &#8211; naps, when possible, can help your mood, but more than 30 minutes (at any time of the day) tends to impair your night&#8217;s sleep.<\/p>\n<\/li>\n<li>\n<p>Do physical activity in the morning or afternoon &#8211; physical activity is essential for good health and helps you sleep better, but it can cause restlessness, so it&#8217;s best to exercise up to six hours before bedtime.<\/p>\n<\/li>\n<li>\n<p>Avoid caffeinated drinks in the evening &#8211; coffee, black tea, soda and energy drinks contain stimulants such as caffeine, so they should be avoided up to five hours before bedtime.<\/p>\n<\/li>\n<li>\n<p>Eat light food for dinner &#8211; heavy, protein-rich foods, when consumed in excess at night, can disturb sleep.<br \/>\nLight dishes with carbohydrates are more suitable for inducing sleep. <\/p>\n<\/li>\n<li>\n<p>Avoid drinking alcohol &#8211; although the first effect of alcohol is sedative, after a while it can cause agitation.<br \/>\nIt is therefore recommended to avoid drinking alcohol up to six hours before bedtime. <\/p>\n<\/li>\n<\/ul>\n<p>If you continue to have trouble sleeping, you should consult your doctor for professional help.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prolonged difficulty sleeping is something experienced by a large part of the population.<br \/>\nLack of sleep can cause physical and psychological problems that interfere with our personal and professional lives.<br \/>\nAs such, it&#8217;s important to be aware of the main symptoms and put into practice some habits that will help you enjoy a good night&#8217;s sleep.  <\/p>\n","protected":false},"author":1,"featured_media":2936,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[],"tags":[],"class_list":["post-2721","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/posts\/2721","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/comments?post=2721"}],"version-history":[{"count":0,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/posts\/2721\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/media\/2936"}],"wp:attachment":[{"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/media?parent=2721"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/categories?post=2721"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/tags?post=2721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}