Questões para Concursos

TEXT III- Questions 27 to 36

Five ways to get a better bedtime routine by

Amy Sedghi

Getting to sleep can be a struggle , but blackout
blinds and to-do lists can help – as can reserving
the bedroom for sex and shut-eye


An eye mask will block out light.

1. Go to bed at regular times

Going to sleep and waking up at regular times –
even on weekends – will strengthen your body
clock, says Dr Lizzie Hill, a clinical sleep
physiologist and a spokeswoman for the British
Sleep Society. Regular mealtimes are also an
important cue for your circadian rhythm. Avoid
exercise too close to bedtime, as it can cause
restlessness and an elevated body temperature,
says Samantha Briscoe, a senior physiologist at
the Sleep Centre at London Bridge hospital.

2. Protect the bedroom

Preserve the bedroom as a place for sleep (and
sex): there is evidence that the brain forms a strong
association with sleep there. A temperature of 16-
18C (60-64F) is thought to be ideal for most,
according to the Sleep Council, an awareness and
support organisation. Blackout blinds or an eye
mask can help block out light, while keeping
electronic devices out of the bedroom is highly
recommended. If you struggle to fall asleep after
more than 25 minutes, Matthew Walker – a sleep
expert and a professor of neuroscience and
psychology at the University of California, Berkeley
– suggests getting up and going to read under a
dim light in another room. Once sleepy, you can
return to bed.

3. Get ahead on the next day

Your night-time routine is an opportunity to make
mornings run a little smoother: choose your clothes
for the next day when you reach for your pyjamas
or pack your bag while brushing your teeth. Martin
Hagger, a professor of health psychology at the
University of California, Merced, has stressed how
routines are linked to the formation of healthy
habits.

4. Wind down

Reading a book can help slow breathing and relax
muscles, while yoga stretches or even a gentle
walk can reduce anxiety, says Briscoe. A warm bath or shower can also help you relax:
researchers at the University of Texas at Austin
found that bathing in water of 40-42.5C one to two
hours before bedtime was associated with better
sleep.

5. Write down your worries

“If your mind is buzzing from the day, try keeping
a journal or worry book,” suggests Hill. The NHS
also recommends writing to-do lists for the next
day in order to organise thoughts and clear the
mind. “If you experience difficulty with sleep over
the longer term, consider whether there may be an
underlying medical condition,” says Hill. A sleep
diary could help you identify any patterns

(https://www.theguardian.com/lifeandstyle/2019/oct/04/five-ways-toget-
a-better-bedtime-routine. Access: 08/01/2020)