In this article, we share 7 keys to improve the quality of sleep that you can apply as a routine during your nights. The reality is that having a good night's sleep is a fundamental factor to function properly in our day to day life, to have energy and a good quality of life.
Sleeping well helps us to be well on a mental and physical
level, which is why people who suffer from some alteration or sleep disorder
manifest problems in their day-to-day life , such as daytime sleepiness,
malaise or a lower quality of life. Thus, sleep problems are more and more
frequent in the population, insomnia being the most prevalent disorder.
In this sense, it is estimated that approximately half of
the world's population has ever experienced symptoms of insomnia. As you will
see, the keys that we bring you have to do with the habits that allow us to
sleep a minimum of hours and improve our rest , and are included in the
so-called sleep hygiene .
"A calm mood and a cheerful mood are good companions
for a better sleep."
-Anonymous-
Sleep hygiene includes a series of measures and good habits
at bedtime that allow us to sleep better. For its part, and in relation to
this, the Spanish Sleep Society (SES) , through the Journal of Neurology ,
proposes the following keys to improve the quality of sleep:
Sleeping woman
Take care of the diet
To improve the quality of sleep, it will be essential to avoid
the consumption of stimulant substances, such as coffee , energy drinks or
caffeinated soft drinks. We can take them, yes, but in moderation and avoiding
their consumption after five or six in the afternoon.
On the other hand, through a balanced and healthy diet
and especially avoiding large dinners,
opting for light dinners before going to sleep, we will be able to increase the
probability of a better rest. Finally, the SES recommends having dinner two
hours before going to bed, approximately .
Limit daytime napping
Ideally, if we take a nap during the day, it should be a
maximum of 20-30 minutes . It is also not advisable to take a nap after five or
six in the afternoon (better just after eating), and above all it is
recommended to avoid it if we have difficulty sleeping at night.
Practice physical exercise
Did you know that a sedentary lifestyle favors insomnia?
Therefore, try practicing some type of sport or daily physical exercise, even
if it is going for a brisk walk for half an hour a day . Of course, avoid doing
it just before going to bed, as this could reactivate your body and negatively
influence the induction of sleep.
"Sport strengthens the spirit."
-Anonymous-
Take melatonin or natural herbs
Although it is not essential, taking melatonin or natural
herbs (such as passionflower) just before going to sleep (approximately half an
hour before), can also help us improve the quality of sleep. The melatonin is a
hormone found in humans, plants, animals, fungi, bacteria and some algae.
Among its properties is that of facilitating sleep and it is
known that melatonin deficiencies can be accompanied by insomnia (and also
depression). For its part, the passionflower is a plant family passifloraceae and its medicinal use is widespread for treating
nerves, insomnia or anxiety.
Take care of the environmental environment
The environmental environment is another variable that we
must take care of in order to facilitate a deep and restful sleep. Thus, it
will be important that the room or space in which we sleep is properly
ventilated and with a suitable temperature (between 18 and 21ºC).
It is also advisable to avoid noise (and if there is, we can
try using earplugs). Light stimulation should also be avoided. In this sense,
consuming content through screens, and especially if we do it in the dark, is
never a good option.
Avoid using electronic devices
Another key to improving the quality of sleep is to avoid
the use of electronic devices that emit artificial light , such as computers,
mobile phones, tablets , other types of screens, etc. This is recommended
because this light activates the body and makes it difficult to induce sleep.
Take a bath before bed
According to a 2019 study by a team of biomedical engineers
at the University of Texas at Austin, in collaboration with the University of
Southern California and the University of Texas Health Sciences Center at
Houston, taking a 90-minute bath minutes before bedtime helps you sleep better
.
In addition, the study, led by Shahab Haghayegh, suggests
that for this to be effective, the water temperature has to be between 40 and
42ºC (that is, opt for a hot bath).
Woman taking a relaxing bath
Check your thoughts
In short, sleep hygiene encompasses a series of measures and
habits that aim to facilitate a deep and restful sleep. We have seen some of
these habits that can help us improve the quality of our sleep. If we apply
them systematically and constantly, it is very likely that we will improve our
rest .
On the other hand, it will also be important to review our
thoughts before going to bed (and during bedtime), since day-to-day worries
often make it difficult to induce sleep .
For this, there are some techniques such as stopping
thinking , which can help us disconnect. Finally, a "stimulate blackout"
just before going to bed will be beneficial in getting sleep to come more
quickly.
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