{"id":360440,"date":"2024-09-17T18:02:39","date_gmt":"2024-09-17T16:02:39","guid":{"rendered":"https:\/\/weedy.fr\/blog\/?p=360440"},"modified":"2024-09-17T18:02:40","modified_gmt":"2024-09-17T16:02:40","slug":"nao-consigo-dormir-5-solucoes-para-superar-isso","status":"publish","type":"post","link":"https:\/\/weedy.fr\/blog\/pt\/nao-consigo-dormir-5-solucoes-para-superar-isso\/","title":{"rendered":"N\u00e3o consigo dormir: 5 solu\u00e7\u00f5es para superar isso"},"content":{"rendered":"<p>O <strong>dormir<\/strong> tem influ\u00eancia direta em nossa <strong>sa\u00fade mental e f\u00edsica<\/strong>. Quando dormimos, o corpo se repara e se regenera. Ao mesmo tempo, o c\u00e9rebro consolida as informa\u00e7\u00f5es aprendidas recentemente e, assim, fortalece a nossa mem\u00f3ria.<\/p>\n<p>No entanto, quer conhe\u00e7amos ou n\u00e3o os benef\u00edcios de um bom sono, existem <strong>per\u00edodos em que dormimos mal<\/strong>, seja por causa de problemas para adormecer ou por um sono muito superficial.<\/p>\n<blockquote><p>Aqui est\u00e3o cinco <strong>dicas para dormir e ter um sono reparador<\/strong>.<\/p><\/blockquote>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 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\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #43b981;color:#43b981\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #43b981;color:#43b981\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/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:\/\/weedy.fr\/blog\/pt\/nao-consigo-dormir-5-solucoes-para-superar-isso\/#O_que_fazer_quando_voce_nao_consegue_dormir_5_dicas\" >O que fazer quando voc\u00ea n\u00e3o consegue dormir: 5 dicas<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/weedy.fr\/blog\/pt\/nao-consigo-dormir-5-solucoes-para-superar-isso\/#1_Entenda_as_causas_da_insonia\" >1. Entenda as causas da ins\u00f4nia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/weedy.fr\/blog\/pt\/nao-consigo-dormir-5-solucoes-para-superar-isso\/#2_Adote_uma_rotina_de_sono_saudavel\" >2. Adote uma rotina de sono saud\u00e1vel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/weedy.fr\/blog\/pt\/nao-consigo-dormir-5-solucoes-para-superar-isso\/#3_Crie_um_ambiente_propicio_para_dormir\" >3. Crie um ambiente prop\u00edcio para dormir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/weedy.fr\/blog\/pt\/nao-consigo-dormir-5-solucoes-para-superar-isso\/#4_Utilize_tecnicas_de_relaxamento\" >4. Utilize t\u00e9cnicas de relaxamento<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/weedy.fr\/blog\/pt\/nao-consigo-dormir-5-solucoes-para-superar-isso\/#5_Limite_o_uso_da_tela_antes_de_dormir\" >5. Limite o uso da tela antes de dormir<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/weedy.fr\/blog\/pt\/nao-consigo-dormir-5-solucoes-para-superar-isso\/#Para_concluir\" >Para concluir<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"O_que_fazer_quando_voce_nao_consegue_dormir_5_dicas\"><\/span>O que fazer quando voc\u00ea n\u00e3o consegue dormir: 5 dicas<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-346430\" src=\"https:\/\/weedy.fr\/wp-content\/uploads\/2023\/07\/Comment-faire-quand-on-n_arrive-pas-a-dormir-min.jpg\" alt=\"o que fazer quando voc\u00ea n\u00e3o consegue dormir\" width=\"900\" height=\"600\"><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Entenda_as_causas_da_insonia\"><\/span>1. Entenda as causas da ins\u00f4nia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Diz-se frequentemente, e com raz\u00e3o, que temos de atacar o problema pela raiz. Quanto ao assunto que aqui nos interessa, a raiz \u00e9 simplesmente a causa da ins\u00f4nia. Alguns fatores comuns podem causar isso, como <strong>estresse<\/strong>, ansiedade, <strong>maus h\u00e1bitos<\/strong>, do <strong>dor<\/strong> ou outro <strong>problema de sa\u00fade<\/strong>.<\/p>\n<p>Aqui est\u00e3o algumas maneiras de ajudar a identificar por que voc\u00ea n\u00e3o consegue dormir:<\/p>\n<ul>\n<li><strong>Mantenha um di\u00e1rio do sono<\/strong>: anote durante pelo menos uma semana a sua hora de dormir, a qualidade do seu sono, quaisquer per\u00edodos de vig\u00edlia, o tempo que leva para adormecer, como voc\u00ea se sente pela manh\u00e3, etc.<\/li>\n<li><strong>Analise seu estilo de vida<\/strong>: consumo de cafe\u00edna, tabaco, \u00e1lcool, atividade f\u00edsica, dieta alimentar, uso de medicamentos.<\/li>\n<li><strong>Avalie seu n\u00edvel de estresse<\/strong>: identifique as fontes de estresse, bem como os pensamentos que o impedem de adormecer profundamente \u00e0 noite.<\/li>\n<\/ul>\n<p>Ao analisar seu ambiente e seus h\u00e1bitos, \u00e9 muito mais prov\u00e1vel que voc\u00ea detecte padr\u00f5es perturbadores e, assim, corrija o problema.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Adote_uma_rotina_de_sono_saudavel\"><\/span>2. Adote uma rotina de sono saud\u00e1vel<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img decoding=\"async\" class=\"size-full wp-image-346429\" src=\"https:\/\/weedy.fr\/wp-content\/uploads\/2023\/07\/CBD-quand-on-n_arrive-pas-a-dormir-min.jpg\" alt=\"cbd quando voc\u00ea n\u00e3o consegue dormir min\" width=\"900\" height=\"600\"><br \/>\nTer uma rotina regular antes de dormir ajuda a preparar o corpo e a mente para o descanso. Observe em particular <strong>hor\u00e1rios regulares para dormir e acordar<\/strong>, evite estimulantes e prefira atividades relaxantes no final do dia.<\/p>\n<p>Alguns <strong>produtos naturais<\/strong> tamb\u00e9m pode ajud\u00e1-lo a relaxar antes de dormir e, portanto, a ter um sono reparador. Muitos estudos t\u00eam mostrado que \u00e9 poss\u00edvel <a href=\"https:\/\/weedy.fr\/blog\/bien-dormir-grace-au-cbd\/\">durma melhor gra\u00e7as ao CBD<\/a> (notavelmente <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8116407\/\">aqui<\/a> E <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6326553\/\">aqui<\/a>).<\/p>\n<p>Algumas gotas de<a href=\"https:\/\/weedy.fr\/product-category\/huiles-cbd\/\">\u00d3leo CBD<\/a> debaixo da l\u00edngua (<a href=\"https:\/\/weedy.fr\/product\/huile-relax-5\">Relaxe \u00f3leo CBD + CBN<\/a> por exemplo) ou um <a href=\"https:\/\/weedy.fr\/product-category\/cbd-alimentaire\/infusions-cbd\/\">Ch\u00e1 de ervas CBD noite calma<\/a> pode integrar-se de forma f\u00e1cil e eficaz \u00e0 sua rotina!<\/p>\n<p><em>Quer saber mais sobre o assunto? Conhe\u00e7a a nossa opini\u00e3o sobre o <\/em><a href=\"https:\/\/weedy.fr\/blog\/tisane-cbd-sommeil\/\"><em>Ch\u00e1s de ervas CBD para dormir<\/em><\/a><em> bem como as vantagens comparativas <\/em><a href=\"https:\/\/weedy.fr\/blog\/huile-de-cbd-ou-cbg-pour-dormir\/\"><em>CBD e CBG para dormir<\/em><\/a><em>. Nossa ampla gama de<\/em><a href=\"https:\/\/weedy.fr\/product-category\/cbd-alimentaire\/infusions-cbd\/\"><em>Infus\u00f5es de c\u00e2nhamo CBD<\/em><\/a><em> tamb\u00e9m est\u00e1 l\u00e1 para apoi\u00e1-lo em sua abordagem. <\/em><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Crie_um_ambiente_propicio_para_dormir\"><\/span>3. Crie um ambiente prop\u00edcio para dormir<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img decoding=\"async\" class=\"size-full wp-image-346428\" src=\"https:\/\/weedy.fr\/wp-content\/uploads\/2023\/07\/Astuce-pour-dormir-Environnement-min.jpg\" alt=\"dica para dormir no ambiente m\u00ednimo\" width=\"900\" height=\"599\"><br \/>\nIsto parece evidente, mas <strong>ambiente silencioso, confort\u00e1vel e escuro<\/strong> promove o adormecimento e tamb\u00e9m um sono reparador. Se voc\u00ea n\u00e3o consegue dormir por causa do seu ambiente, algumas dicas simples podem mudar sua vida. Em caso de luz inadequada, simples <strong>cortinas opacas<\/strong> pode ajud\u00e1-lo muito. Se o n\u00edvel de ru\u00eddo for muito alto, tente dormir com <strong>tamp\u00f5es para os ouvidos<\/strong>.<\/p>\n<blockquote><p>Finalmente, <strong>trocar colch\u00e3o<\/strong> tamb\u00e9m pode melhorar muito a qualidade do sono.<\/p><\/blockquote>\n<h3><span class=\"ez-toc-section\" id=\"4_Utilize_tecnicas_de_relaxamento\"><\/span>4. Utilize t\u00e9cnicas de relaxamento<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>O relaxamento tem a grande vantagem de <strong>desviar a aten\u00e7\u00e3o<\/strong> preocupa\u00e7\u00f5es e dores do dia a dia. Ao pratic\u00e1-lo pouco antes de dormir, ajuda voc\u00ea a adormecer mais rapidamente, mas tamb\u00e9m ajuda a desfrutar de um sono mais restaurador e limita o despertar durante a noite.<\/p>\n<p>Cada um tem seu m\u00e9todo preferido. Teste diversas t\u00e9cnicas para encontrar aquela que melhor se adapta \u00e0s suas necessidades e personalidade:<\/p>\n<ul>\n<li><strong>Medita\u00e7\u00e3o<\/strong>: em particular com a ajuda de exerc\u00edcios de visualiza\u00e7\u00e3o. Existem muitos dispon\u00edveis gratuitamente na Internet ou em aplicativos dedicados.<\/li>\n<li><strong>Respira\u00e7\u00e3o profunda<\/strong>\/ com plena consci\u00eancia: deite-se confortavelmente e concentre-se na respira\u00e7\u00e3o. Inspire lenta e gradualmente pelo nariz e expire com a mesma lentid\u00e3o pela boca.<\/li>\n<li><strong>Exerc\u00edcios de relaxamento muscular<\/strong>: contraia um m\u00fasculo ou grupo de m\u00fasculos (do bra\u00e7o, por exemplo) durante alguns segundos e depois relaxe completamente. Ao proceder da mesma forma com diferentes \u00e1reas do corpo, voc\u00ea gradualmente libera a tens\u00e3o.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"5_Limite_o_uso_da_tela_antes_de_dormir\"><\/span>5. Limite o uso da tela antes de dormir<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-346431\" src=\"https:\/\/weedy.fr\/wp-content\/uploads\/2023\/07\/Solution-quand-on-n_arrive-pas-a-dormir-moins-d_ecran-min.jpg\" alt=\"solu\u00e7\u00e3o quando voc\u00ea n\u00e3o consegue dormir menos tela m\u00ednima\" width=\"900\" height=\"600\"><br \/>\nL\u00e1 <strong>luz azul<\/strong> existe na natureza. Tamb\u00e9m \u00e9 amplamente produzido por determinados dispositivos eletr\u00f4nicos equipados com telas. Em pequenas doses, n\u00e3o h\u00e1 problema. Com a prolifera\u00e7\u00e3o dos ecr\u00e3s (computador, smartphone, tablet, televis\u00e3o), somos no entanto banhados por eles e isso tem implica\u00e7\u00f5es no nosso sono.<\/p>\n<p>Na verdade, a luz azul <strong>interrompe nossa produ\u00e7\u00e3o de melatonina<\/strong>, um horm\u00f4nio particularmente \u00fatil para <strong>ciclo circadiano<\/strong>, que \u00e0s vezes \u00e9 chamado de rel\u00f3gio biol\u00f3gico ou rel\u00f3gio interno. Diante de tanta luz azul, nosso corpo n\u00e3o entende que \u00e9 noite e n\u00e3o se prepara adequadamente para dormir.<\/p>\n<p>Uma dica para adormecer mais facilmente e desfrutar de um sono reparador \u00e9 simplesmente <strong>limitar o uso da tela antes de dormir<\/strong>, por exemplo, definindo um tempo limite para dispositivos eletr\u00f3nicos ou utilizando filtros anti-luz azul.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Para_concluir\"><\/span>Para concluir<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Existem maneiras simples de combater os problemas do sono. Acabamos de apresentar cinco deles para voc\u00ea. No entanto, tenha em mente que elas n\u00e3o s\u00e3o as \u00fanicas e que certas solu\u00e7\u00f5es s\u00e3o mais adequadas para certas pessoas do que para outras. Ent\u00e3o n\u00e3o hesite em <strong>experimente diferentes m\u00e9todos<\/strong> para descobrir quais funcionam melhor, inclusive em combina\u00e7\u00e3o entre si!<\/p>\n<p>Em qualquer caso, compreender de onde vem a m\u00e1 qualidade do sono \u00e9 um passo essencial para uma solu\u00e7\u00e3o duradoura.<\/p>\n<p>Se a ins\u00f4nia persistir ou for muito inc\u00f4moda na sua vida di\u00e1ria, \u00e9 aconselh\u00e1vel <strong>consulte um profissional de sa\u00fade<\/strong>. Ele ou ela o ajudar\u00e1 a fazer um diagn\u00f3stico e determinar o tratamento adequado.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>O dormir tem influ\u00eancia direta em nossa sa\u00fade mental e f\u00edsica. Quando dormimos, o corpo se repara e se regenera. Ao mesmo tempo, o c\u00e9rebro consolida as informa\u00e7\u00f5es aprendidas recentemente e, assim, fortalece a nossa mem\u00f3ria. No entanto, quer conhe\u00e7amos ou n\u00e3o os benef\u00edcios de um bom sono, existem per\u00edodos em que dormimos mal, seja [&hellip;]<\/p>\n","protected":false},"author":97,"featured_media":352578,"comment_status":"open","ping_status":"closed","sticky":false,"template":"padr\u00e3o\n","format":"standard","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[672],"tags":[],"class_list":["post-360440","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-e-bem-estar-pt"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.9 (Yoast SEO v26.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>N\u00e3o consigo dormir: 5 solu\u00e7\u00f5es para superar isso - Actualit\u00e9s CBD Blog - Weedy.fr<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/weedy.fr\/blog\/pt\/nao-consigo-dormir-5-solucoes-para-superar-isso\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\ud83c\udf31N\u00e3o consigo dormir: 5 solu\u00e7\u00f5es para superar isso - Weedy.Fr\ud83c\udf31\" \/>\n<meta property=\"og:description\" content=\"O dormir tem influ\u00eancia direta em nossa sa\u00fade mental e f\u00edsica. 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