{
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    "date": "2024-01-18T15:57:08",
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    "slug": "como-dormir-a-noite-toda",
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    "link": "https:\/\/www.lecamaleon.com\/pt\/como-dormir-a-noite-toda\/",
    "title": {
        "rendered": "Como dormir a noite toda: um guia passo por passo"
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        "rendered": "<p>Dormir bem \u00e9 essencial para a regula\u00e7\u00e3o do corpo humano.<\/p>\n\n\n\n<p>\u00c9 durante a noite que o corpo repousa, recupera energias, e faz a manuten\u00e7\u00e3o necess\u00e1ria para que possamos operar f\u00edsica e mentalmente no dia seguinte.<\/p>\n\n\n\n<p>Todos sabemos as consequ\u00eancias de uma noite mal dormida. No dia seguinte estamos cansados, com pouca paci\u00eancia, dificuldade de concentra\u00e7\u00e3o, o que interfere com o nosso trabalho e quotidiano.<\/p>\n\n\n\n<p>Se quer dormir melhor, inclusive dormir a noite toda sem acordar, h\u00e1 certos h\u00e1bitos que pode e deve implementar para descansar em plenitude.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2024\/01\/dormir-melhor-noite-toda-1024x683.jpg\" alt=\"Como dormir melhor implementando as nossas dicas no seu quotidiano e higiene de sono.\" class=\"wp-image-2442\" srcset=\"https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2024\/01\/dormir-melhor-noite-toda-1024x683.jpg 1024w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2024\/01\/dormir-melhor-noite-toda-330x220.jpg 330w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2024\/01\/dormir-melhor-noite-toda-768x512.jpg 768w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2024\/01\/dormir-melhor-noite-toda-1536x1024.jpg 1536w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2024\/01\/dormir-melhor-noite-toda-2048x1365.jpg 2048w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2024\/01\/dormir-melhor-noite-toda-18x12.jpg 18w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2024\/01\/dormir-melhor-noite-toda-1000x667.jpg 1000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Cr\u00e9dito da imagem: <a href=\"https:\/\/unsplash.com\/pt-br\/@qstevenson\">Quin Stevenson<\/a><\/figcaption><\/figure>\n\n\n\n<p class=\"has-white-color has-text-color has-background has-link-color wp-elements-ad88bfbbde362601c8c8e30463596014\" style=\"background-color:#46ca00\"><strong>1. Criar uma rotina de sono<\/strong><\/p>\n\n\n\n<p>Estabelecer uma hora para dormir \u00e9 importante para habituar o corpo a descansar e regular o rel\u00f3gio biol\u00f3gico.<\/p>\n\n\n\n<p>Se todos os dias se deita a uma hora diferente, mas acorda de manh\u00e3 \u00e0 mesma hora com o despertador, \u00e9 normal que o corpo se sinta desregulado.<\/p>\n\n\n\n<p>Tente ir para a cama sempre \u00e0 mesma hora, inclusive aos fins de semana.<\/p>\n\n\n\n<p class=\"has-white-color has-text-color has-background has-link-color wp-elements-54791cec6c01919f8f61647177c28627\" style=\"background-color:#46ca00\"><strong>2. Mantenha o quarto escuro e fresco<\/strong><\/p>\n\n\n\n<p>Um quarto fresco ajuda a regular a produ\u00e7\u00e3o de melatonina, o que melhora a qualidade do sono.<\/p>\n\n\n\n<p>De igual modo, manter o quarto escuro impede que o sono seja interrompido por polui\u00e7\u00e3o luminosa exterior como candeeiros da rua ou carros a passar.<\/p>\n\n\n\n<p class=\"has-white-color has-text-color has-background has-link-color wp-elements-5a91883ae280f15378a3a43d75af6197\" style=\"background-color:#46ca00\"><strong>3. Aposte numa almofada confort\u00e1vel e roupa de cama do seu agrado<\/strong><\/p>\n\n\n\n<p>Uma almofada que o deixe confort\u00e1vel \u00e9 essencial para uma boa noite de sono.<\/p>\n\n\n\n<p>Na nossa loja encontra almofadas viscoel\u00e1sticas que se adaptam perfeitamente a qualquer corpo, voltando \u00e0 sua forma original assim que se levanta.<\/p>\n\n\n\n<p>Na roupa de cama, o <a href=\"https:\/\/www.lecamaleon.com\/pt\/2023\/10\/04\/7-razoes-para-escolher-lencois-de-linho\/\">linho \u00e9 uma excelente op\u00e7\u00e3o<\/a> para todas as \u00e9pocas do ano, seja inverno ou ver\u00e3o, pela sua capacidade excecional de regular a temperatura corporal.<\/p>\n\n\n<div data-block-name=\"woocommerce\/handpicked-products\" data-products=\"[999,997]\" class=\"wc-block-grid wp-block-handpicked-products wp-block-woocommerce-handpicked-products wc-block-handpicked-products has-3-columns has-multiple-rows\"><ul class=\"wc-block-grid__products\"><li class=\"wc-block-grid__product\">\n\t\t\t\t<a href=\"https:\/\/www.lecamaleon.com\/pt\/produto\/almofada-aloe-vera\/\" class=\"wc-block-grid__product-link\">\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"wc-block-grid__product-image\"><img decoding=\"async\" width=\"300\" height=\"400\" src=\"https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2023\/03\/DSC01674-300x400.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Almofada aloe vera com n\u00facleo em viscoel\u00e1stico.\" srcset=\"https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2023\/03\/DSC01674-300x400.jpg 300w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2023\/03\/DSC01674-8x12.jpg 8w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t\t\t\t<div class=\"wc-block-grid__product-title\">Almofada Alo\u00e9 Vera<\/div>\n\t\t\t\t<\/a>\n\t\t\t\t<div class=\"wc-block-grid__product-price price\"><span class=\"woocommerce-Price-amount amount\">25,00&nbsp;<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/span><\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"wp-block-button wc-block-grid__product-add-to-cart\"><a href=\"\/pt\/wp-json\/wp\/v2\/posts\/2441?add-to-cart=999\" aria-label=\"Adiciona ao carrinho: &ldquo;Almofada Alo\u00e9 Vera&rdquo;\" data-quantity=\"1\" data-product_id=\"999\" data-product_sku=\"3340006060\" data-price=\"25\" rel=\"nofollow\" class=\"wp-block-button__link  add_to_cart_button ajax_add_to_cart\">Adicionar<\/a><\/div>\n\t\t\t<\/li><li class=\"wc-block-grid__product\">\n\t\t\t\t<a href=\"https:\/\/www.lecamaleon.com\/pt\/produto\/almofada-ortopedica-cervical\/\" class=\"wc-block-grid__product-link\">\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"wc-block-grid__product-image\"><img decoding=\"async\" width=\"300\" height=\"400\" src=\"https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2023\/03\/almofada-cervical-viscoelastico-2-300x400.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Almofada ortop\u00e9dica fresca LeCamaleon vista de cima.\" srcset=\"https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2023\/03\/almofada-cervical-viscoelastico-2-300x400.jpg 300w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2023\/03\/almofada-cervical-viscoelastico-2-225x300.jpg 225w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2023\/03\/almofada-cervical-viscoelastico-2-768x1024.jpg 768w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2023\/03\/almofada-cervical-viscoelastico-2-9x12.jpg 9w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2023\/03\/almofada-cervical-viscoelastico-2-1000x1333.jpg 1000w, https:\/\/www.lecamaleon.com\/wp-content\/uploads\/2023\/03\/almofada-cervical-viscoelastico-2.jpg 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t\t\t\t<div class=\"wc-block-grid__product-title\">Almofada Ortop\u00e9dica Cervical<\/div>\n\t\t\t\t<\/a>\n\t\t\t\t<div class=\"wc-block-grid__product-price price\"><span class=\"woocommerce-Price-amount amount\">19,99&nbsp;<span class=\"woocommerce-Price-currencySymbol\">&euro;<\/span><\/span><\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"wp-block-button wc-block-grid__product-add-to-cart\"><a href=\"\/pt\/wp-json\/wp\/v2\/posts\/2441?add-to-cart=997\" aria-label=\"Adiciona ao carrinho: &ldquo;Almofada Ortop\u00e9dica Cervical&rdquo;\" data-quantity=\"1\" data-product_id=\"997\" data-product_sku=\"3350005638\" data-price=\"19.99\" rel=\"nofollow\" class=\"wp-block-button__link  add_to_cart_button ajax_add_to_cart\">Adicionar<\/a><\/div>\n\t\t\t<\/li><\/ul><\/div>\n\n\n<p class=\"has-white-color has-text-color has-background has-link-color wp-elements-29924a55082a7aba005e6f89e27c8d8a\" style=\"background-color:#46ca00\"><strong>4. Evite cafe\u00edna pelo menos 6 horas antes de dormir<\/strong><\/p>\n\n\n\n<p>Apesar de ser um aliado na hora despertar e durante o dia para manter a energia em cima, a cafe\u00edna interfere com o sono. Experimente ingerir o \u00faltimo caf\u00e9 no m\u00e1ximo 6 horas antes de ir dormir.<\/p>\n\n\n\n<p class=\"has-white-color has-text-color has-background has-link-color wp-elements-8739574220f55956498dc1cdacb52e88\" style=\"background-color:#46ca00\"><strong>5. Ligue o filtro de luz azul do smartphone e outros dispositivos<\/strong><\/p>\n\n\n\n<p>A maioria dos dispositivos eletr\u00f3nicos com ecr\u00e3 t\u00eam atualmente um filtro opcional de luz azul.<\/p>\n\n\n\n<p>Est\u00e1 provado que a luz azul suprime a liberta\u00e7\u00e3o de melatonina, interferindo diretamente com a qualidade do sono.<\/p>\n\n\n\n<p class=\"has-white-color has-text-color has-background has-link-color wp-elements-5e8ec9d1b2da3d365d09f3dcec4da37a\" style=\"background-color:#46ca00\"><strong>6. Experimente ler um livro antes de dormir<\/strong><\/p>\n\n\n\n<p>Para uma boa noite de sono, \u00e9 essencial evitar atividades demasiado estimulantes antes de ir dormir, como por exemplo, atividade f\u00edsica.<\/p>\n\n\n\n<p>A leitura \u00e9 uma atividade relaxante para o c\u00e9rebro e que pode ajudar a acalmar os pensamentos na hora de ir para a cama.<\/p>\n\n\n\n<p class=\"has-white-color has-text-color has-background has-link-color wp-elements-ea208ee45e1c4356fdcb157d88fc61ae\" style=\"background-color:#46ca00\"><strong>7. Mais exposi\u00e7\u00e3o solar durante o dia<\/strong><\/p>\n\n\n\n<p>A exposi\u00e7\u00e3o solar ajuda o corpo a regular o ciclo circadiano.<\/p>\n\n\n\n<p>No entanto, devido a fatores que est\u00e3o fora do nosso controlo, como o local de trabalho, podemos passar demasiado tempo em espa\u00e7os fechados e fora da exposi\u00e7\u00e3o solar durante o dia.<\/p>\n\n\n\n<p>Experimente expor-se \u00e0 luz do dia logo de manh\u00e3. Abra a janelas da casa e tome o pequeno-almo\u00e7o perto de uma fonte de luz natural.<\/p>\n\n\n\n<p class=\"has-white-color has-text-color has-background has-link-color wp-elements-ec7f1f97d6a2a9fd75d919b23b881e37\" style=\"background-color:#46ca00\"><strong>8. Fa\u00e7a mais exerc\u00edcio f\u00edsico<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4341978\/\">V\u00e1rios<\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4341978\/\">estudos<\/a> comprovaram uma rela\u00e7\u00e3o ben\u00e9fica entre a atividade f\u00edsica regular e melhor sono.<\/p>\n\n\n\n<p>As evid\u00eancias apontam que quem pratica exerc\u00edcio f\u00edsico, n\u00e3o s\u00f3 adormece mais r\u00e1pido, como tem melhor qualidade de sono.<\/p>\n\n\n\n<p>Estabele\u00e7a uma rotina de exerc\u00edcio semanal, mas evite atividade perto da hora de dormir.<\/p>\n\n\n\n<p class=\"has-white-color has-text-color has-background has-link-color wp-elements-66707535c054f7439e36bd5e375c10c7\" style=\"background-color:#46ca00\"><strong>9. Tome ch\u00e1 de camomila<\/strong><\/p>\n\n\n\n<p>O ch\u00e1 de camomila tem v\u00e1rios benef\u00edcios.<\/p>\n\n\n\n<p>Para al\u00e9m de ter propriedades anti-inflamat\u00f3rias e antioxidantes, t\u00eam um efeito calmante que ajuda a acalmar e relaxar na hora de ir dormir.<\/p>\n\n\n\n<p>Antes de ir para a cama, tome uma ch\u00e1vena de ch\u00e1 de camomila.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Conclus\u00e3o<\/strong><\/p>\n\n\n\n<p>H\u00e1 v\u00e1rias medidas que pode implementar j\u00e1 hoje para dormir mais e melhor.<\/p>\n\n\n\n<p>Se seguir os passos indicados a acima, n\u00e3o s\u00f3 vai dormir mais r\u00e1pido como conseguir\u00e1 dormir mais profundamente.<\/p>",
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    "excerpt": {
        "rendered": "<p>Descubra quais os h\u00e1bitos que pode implementar na sua vida para dormir mais e melhor.<\/p>",
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