sleep is part of our nature And energy is necessary for regeneration, concentration, memory and normal body processes. A good rest is reflected in the performance and productivity of a person during the day.
“An excellent day begins the night before, because if we haven’t slept well our awakening will be accompanied by a range of symptoms that range from sensation Fatigue, Muscle aches, Headache, Drowsiness and in many cases irritability, which will be reflected in the development of daily activities such as work, study and in general the way we relate to others”, explained Dr. Danilo Sánchez. Sovereign.
Because of the above, falling asleep is a nightmare, almost torture. If you are one of those people who say: ‘I slept but didn’t rest‘, what lies ahead is for you.
Of course, remember that it is important that you go to your doctor and rule out any sleep disorder. The company of a professional is always relevant in your healthcare and your comfort is no exception.
If you’re someone who doesn’t have a fixed bedtime, you should start over Set a sleep schedule in keeping with your routine. Even on the weekends, a certain pillow date is the key to restful sleep.
Gabriel Fernando Oviedo, psychiatrist at the Hospital Universitario San Ignacio and professor at the Pontificia Universidad Javeriana School of Medicine, assures that maintaining a regular sleep schedule benefits mood and helps the body function optimally. thus, If the person cannot get 8 hours of sleep, then he should plan his night to sleep for 6 hoursrecommended minimum.
According to experts, the brain must be trained to prepare for sleep, that is, Create a routine that tells you it’s time to rest, so that your body begins to relax.
Oviedo explains that activities that induce sleep can be carried out, such as listening to calming music, meditating, training that induces relaxation, and mindfulness-based exercises such as body scanning, which examines the connection between the body and the body. route is based. and mind.
There are foods and drinks you should avoid at night, because they can prompt the brain to become overactive, making it difficult to relax. Oviedo recommends having a light dinner an hour or two before bedtime, as this way you will avoid the heaviness and abdominal pain caused by poor digestion of food.
As for drinks, Avoid those that contain caffeine of any kind and substances with stimulant properties after noon. Experts said that coffee, soft drinks, tea, chocolate, energy drinks and tobacco can cause sleep deprivation.
On the other hand, if you’re used to drinking alcohol before bedtime, don’t do it, because you’re changing the phase of it. REM sleep, during which there is a deep and restful sleep. Oviedo explains that, among other things, alcohol inhibits the release of antidiuretic hormone, which doesn’t allow your kidneys to absorb water and will require you to go to the bathroom several times during the night.
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Believe it or not, wearing nice-smelling clean pajamas and changing your sheets regularly will help you get a good night’s sleep. In addition, Oviedo recommends avoiding the penetration of strong light through windows, as well as the use of television, computers, cell phones or other electronic devices that can cause eye fatigue or headaches, which interfere with sleep and prevents rest. full and deep.
While it’s true that naps are important for revitalizing energy during the day, according to Oviedo, they shouldn’t be taken in the afternoon or take that long, because if you do, you’ll have a feeling of relaxation that is Sleeping comfortably at night will prevent you from falling.
In this sense, Jim Horne of the Center for Sleep Research at Loughborough University in England advises BBC: Siesta 4 minutes: For those who had a bad night. 15-minute nap: To get an hour’s worth of extra sleep energy. 45 minute nap: To promote creative thinking and sensory processing.
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According to recent studies, exercising and reducing quiet hours are associated with better sleep. In 2017, Max Hirschkowitz, a researcher and professor at Baylor University School of Medicine in the United States, managed to show that 75% of people who do regular physical activity have more restful sleepIt was found that most of the people suffering from insomnia were sedentary.
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