{"id":541,"date":"2025-01-10T09:06:01","date_gmt":"2025-01-10T12:06:01","guid":{"rendered":"https:\/\/oolhar.com\/postei\/?p=541"},"modified":"2025-01-10T09:06:02","modified_gmt":"2025-01-10T12:06:02","slug":"como-e-tecnica-militar-para-dormir-rapido-voce-apaga-em-apenas-2-minutos","status":"publish","type":"post","link":"https:\/\/oolhar.com\/postei\/?p=541","title":{"rendered":"Como \u00e9 t\u00e9cnica militar para dormir r\u00e1pido? Voc\u00ea &#8216;apaga&#8217; em apenas 2 minutos"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"421\" src=\"https:\/\/oolhar.com\/postei\/wp-content\/uploads\/2025\/01\/dormindo.jpg\" alt=\"\" class=\"wp-image-542\" srcset=\"https:\/\/oolhar.com\/postei\/wp-content\/uploads\/2025\/01\/dormindo.jpg 750w, https:\/\/oolhar.com\/postei\/wp-content\/uploads\/2025\/01\/dormindo-300x168.jpg 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<p>Para quem enfrenta dificuldades para dormir, h\u00e1 uma t\u00e9cnica militar que tem sido compartilhada em peso nas redes sociais com a promessa de ajudar a adormecer em quest\u00e3o de 1 a 2 minutos.<\/p>\n\n\n\n<p>Originalmente descrita pelo treinador de atletismo Lloyd Bud Winter, em seu livro &#8220;Relax and Win: Championship Performance&#8221;, para que a t\u00e9cnica seja eficiente, \u00e9 fundamental que seja praticada regularmente e sem desist\u00eancia, mesmo que n\u00e3o funcione em um primeiro momento.<\/p>\n\n\n\n<p><strong>Como aplicar a t\u00e9cnica militar para dormir:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Comece relaxando a musculatura do rosto, incluindo a mand\u00edbula e o interior da boca;<\/li>\n\n\n\n<li>Em seguida, solte os ombros, liberando qualquer tens\u00e3o, e deixe as m\u00e3os repousarem estendidas, com os bra\u00e7os paralelos ao corpo;<\/li>\n\n\n\n<li>Foque na respira\u00e7\u00e3o, relaxe o peito e as pernas, imaginando que os membros caem devido \u00e0 gravidade;<\/li>\n\n\n\n<li>Por fim, visualize uma cena tranquila por cerca de 10 segundos, para acalmar a mente;<\/li>\n<\/ul>\n\n\n\n<p>O processo completo leva cerca de 1 minuto, podendo se desdobrar at\u00e9 2 minutos, dependendo do tempo necess\u00e1rio para cada etapa.<\/p>\n\n\n\n<p><strong>No Brasil, mais medidas s\u00e3o defendidas<\/strong><\/p>\n\n\n\n<p>Para garantir uma boa noite de sono, n\u00e3o basta adotar apenas um h\u00e1bito, mas sim um conjunto deles, asseguram os especialistas. Esses h\u00e1bitos, que fazem parte da higiene do sono, ajudam a facilitar o adormecimento e a manuten\u00e7\u00e3o do sono durante a noite. \u00c9 importante que esses cuidados sejam seguidos ao longo de todo o dia, e n\u00e3o apenas nas horas antes de dormir.<\/p>\n\n\n\n<p><em>&#8220;Se a gente se lembrar, o sono \u00e9 um ter\u00e7o da nossa vida, ent\u00e3o temos que tomar os cuidados necess\u00e1rios para tornar esse momento o melhor poss\u00edvel. \u00c9 nessa quest\u00e3o que entram os h\u00e1bitos para a higiene do sono.&#8221;<\/em> Erika Treptow, pneumologista certificada em medicina do sono<\/p>\n\n\n\n<p><strong>A seguir, veja 14 orienta\u00e7\u00f5es para fazer a higiene do sono:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Crie uma rotina com hor\u00e1rios fixos para acordar e dormir, incluindo fins de semana;<\/li>\n\n\n\n<li>Reduza a luminosidade \u00e0 noite para ajudar o corpo a produzir melatonina;<\/li>\n\n\n\n<li>Exerc\u00edcios f\u00edsicos ajudam, mas devem ser feitos pelo menos 1h30 antes de dormir;<\/li>\n\n\n\n<li>Evite refei\u00e7\u00f5es pesadas antes de deitar e respeite o intervalo de duas horas entre a alimenta\u00e7\u00e3o e o sono;<\/li>\n\n\n\n<li>Use a cama apenas para dormir, fazer sexo ou ler um livro;<\/li>\n\n\n\n<li>Evite cafe\u00edna ap\u00f3s as 15h;<\/li>\n\n\n\n<li>Realize atividades relaxantes, como banhos quentes ou ch\u00e1s calmantes;<\/li>\n\n\n\n<li>Garanta um ambiente confort\u00e1vel e tranquilo, sem luzes fortes ou barulhos;<\/li>\n\n\n\n<li>Evite o uso de telas e leituras estimulantes antes de dormir e n\u00e3o monitore o rel\u00f3gio durante a noite;<\/li>\n\n\n\n<li>Para manter um ritmo de sono saud\u00e1vel, aproveite a luz natural nas primeiras horas da manh\u00e3, ajudando a regular o rel\u00f3gio biol\u00f3gico;<\/li>\n\n\n\n<li>Mantenha a temperatura do ambiente entre 15\u00baC e 20\u00baC, com boa ventila\u00e7\u00e3o e roupas de cama confort\u00e1veis;<\/li>\n\n\n\n<li>Controle a ingest\u00e3o de l\u00edquidos para evitar acordar com sede ou para ir ao banheiro;<\/li>\n\n\n\n<li>Cochilos curtos de 10 a 20 minutos ap\u00f3s o almo\u00e7o trazem benef\u00edcios, mas evite se tiver dificuldades para dormir \u00e0 noite;<\/li>\n\n\n\n<li>Evite o consumo de \u00e1lcool, que interfere na qualidade do sono, impedindo que voc\u00ea alcance os est\u00e1gios mais profundos do descanso.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Para quem enfrenta dificuldades para dormir, h\u00e1 uma t\u00e9cnica militar que tem sido compartilhada em peso nas redes sociais com a promessa de ajudar a adormecer em quest\u00e3o de 1 a 2 minutos. Originalmente descrita pelo treinador de atletismo Lloyd Bud Winter, em seu livro &#8220;Relax and Win: Championship Performance&#8221;, para que a t\u00e9cnica seja&hellip;&nbsp;<\/p>\n","protected":false},"author":1,"featured_media":542,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[11],"tags":[],"class_list":["post-541","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comportamento"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Como \u00e9 t\u00e9cnica militar para dormir r\u00e1pido? 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