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# Crea un ritual per a abans d'anar a dormir
##### Consells
Última actualització: 4 de novembre del 2020
Amb Joe Holder
## Fes alguns canvis senzills per dormir tranquil·lament a la nit.
Sabem que és molt important que els nens i les nenes tinguin una rutina per a abans d'anar a dormir quan són petits. No esperem que s'adormin només ficar-se al llit, sinó que fem que es preparin una estona abans per relaxar-se.
Tot i que sabem que tenir un ritual per abans d'anar a dormir és efectiu, molts adults no aconsegueixen incorporar-ne un a la seva rutina. És lògic, doncs, que a moltes persones els costi adormir-se.
## "Seguir un ritual per a abans d'anar a dormir ajuda el cos a relaxar-se i a preparar-se per al son".
Cheri Mah, membre del Nike Performance Council
Seria ideal dedicar una hora a relaxar-se abans d'anar a dormir, però amb 10 minuts n'hi ha prou per fer entendre al cervell que és hora de desconnectar.
Seguir un ritual per a abans d'anar a dormir ajuda el cos a relaxar-se i a preparar-se per al son, segons explica l'experta en son Cheri Mah, membre del Nike Performance Council i catedràtica del Centre de rendiment humà i de l'Escola de medicina de la Universitat de Califòrnia San Francisco.
M'agrada dutxar-me amb aigua calenta, que està demostrat que afavoreix el son. També m'aparto de les pantalles, ja que emeten una llum blava que estimula el cervell. Tanmateix, cadascú pot tenir el seu propi ritual amb l'activitat que més el relaxi: escriure un diari, fer exercicis de respiració profunda durant uns minuts o llegir un llibre.
Seguir la mateixa rutina durant uns minuts cada nit ajuda el cos a adonar-se que és hora d'anar a dormir, ja que tenim més tendència a seguir els hàbits del que ens pensem.
Troba la manera més relaxant per a tu de passar els 10 minuts abans d'anar a dormir i intenta adoptar aquesta activitat com a hàbit important dins de la teva rutina.
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Publicat originalment el: 16 d’agost del 2020
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