The dream is considered one of the most sensitive indicators of homeostasis, hence we are looking for Natural relaxants and comforting activities that help us deal with work stress, disconnect from the overexposure to screens, etc.
Rest Not only is pleasant, but it is directly related to the conservation of good health. When you sleep well, you help correctly various physiological functions of your body, both of the central nervous system, the restoration of tissues and cell energy levels, but even the conservation of memory.
However, the Sleep disorders They affect more people than you imagine. Insomnia is the most common of them and, as it has been found, its incidence is high in industrialized countries. A study published in 2007 indicates that the Insomnia chronicly affects 10-15% of the population and of form occasional to 25-35%.
HIFAS DA TERRA EDUCATION 02/9/2021
Content index
Why do you sleep badly?
Sleep quality is directly related to the quality of life. As Eduard Estivill, an expert in sleep disorders, explains in an interview, the sleep factory is the factory of our quality of life. Thus, deprivation of rest hours has consequences at a psychological and physical level. Among the first, this expert highlights irritability and memory and concentration problems, while among the second it mentions imbusters of the immune system and greater aging.
Memory loss and aging are related to insufficient rest.
Consequences of sleep disorders
Bad mood and tiredness are perhaps the best known consequences of lack of rest, but they are not the only ones. According to various studies, when we do not sleep enough, we expose ourselves to:
- An increase in pain perception
- diurnal sleepiness
- fatigue
- irritability
- Humor changes
- risk of depression
- Increased absenteeism
- greater predisposition to both labor and circulation accidents
Consequences of sleep disorders
Bad mood and tiredness are perhaps the best known consequences of lack of rest, but they are not the only ones. According to various studies, when we do not sleep enough, we expose ourselves to:
- An increase in pain perception
- diurnal sleepiness
- fatigue
- irritability
- Humor changes
- risk of depression
- Increased absenteeism
- greater predisposition to both labor and circulation accidents
Learn to relax
In order to create new guidelines and evidence -based guidelines to stop the incidence of sleep disorders, American Academy of Sleep Medicine Task Force He reviewed scientific publications from which he concluded that TEcnics like him Stimulus control, the progressive muscle relaxation and paradoxical intention are effective in handling sleep disorders.
Also, the Mental and physical relaxation Through progressive muscle relaxation, the Diaphragmatic breathing, the Guided imagination by suggestions, thought stop, etc. They can also be helpful.
Food and supplements
Sleep food
First of all, remember that a quiet life and regular exercise practice favor rest. In addition, follow a diet with high carbohydrates content, Vitamin B6 and magnesium facilitate the serotonin synthesis, one of the hormones with the greatest involvement in the quantity and quality of sleep.
Reishi
In the field of supplementation, Reishi It can also be helpful. Lyou Triterpenes of this fungus They have shown to have a soothing effect on the nervous system. In studies in animal models, it was determined that this sedative effect increases sleep duration.
These validated capabilities justify traditional uses of this fungus, used as Antiestrés, Immune regulator and Antiaging.
Before sleeping you must avoid:
Drinks exciting Like coffee, tea, Guaraná, cocoa, mate, tail ...
Very seasoned: Spices often contribute to raising the temperature and, therefore, can make sleep difficult.
According to a 2007 study, there are also food whose consumption has indirect consequences on sleep. Among these are those with qualities diuretic and those that can cause reflux either Flatulence.
In addition to these recommendations, it could be advisable to create the adequate environment Help you sleep:
- Try to set schedules to go to bed and get up
- Avoid naps
- Take care of the environmental environment
Other sleeping tips more and better
On the website page of the Spanish Sleep Society You can consult the decalogue of sleep hygiene in which they include recommendations, according to them, "common sense", but "are rarely fulfilled":
- Fixed time to go to sleep and to wake up.
- Limit diurnal naps to 30-45 minutes.
- Avoid excessive alcohol 4 hours before going to sleep and not smoking.
- Avoid caffeine 6 hours before sleeping. This includes coffee, tea and many soda drinks, in addition to chocolate.
- Avoid heavy food, spicy, or sugary 4 hours before going to sleep. A slight snack before going to bed is acceptable.
- Exercise regularly, but not just before going to sleep.
- Use a comfortable rest system.
- Find a comfortable temperature to sleep and have the room well ventilated.
- Block all noise that distracts and eliminate light as much as possible.
- Reserve the bed for sleep and sex. Do not use the bed as an office, workplace or recreational.
Summary
Your diet and habits influence the quality and amount of sleep. If you can't rest properly, you can control your diet, opt for Natural relaxants and modify your conduct to limit the negative effect of insomnia and other sleep disorders.
- F. Sarrais, P. de Castro Manglano (2007) The insomnia. ANALES SIS SAN NAVARRA Vol.30 Suppl. 1 PAMPLONA Link
- I. Velázquez, M. Muñoz, M. Sánchez, A. Zenner and L. Velázquez (2012) Sleep disorders and incidence of anxiety and depression in patients with chronic non -malignant pain treated with powerful opioids. Rev. Soc. Esp. Pain Vol.19 No.2 Madrid Mar./abr. Link
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M José González Corbella (2007) Food and sleep. Nutritional strategies to avoid insomnia. OFFARM Vol. 26. No. 2.
Pages 11-14 Link