2023-06-08 09:16:58
the science of dream is becoming one of the biggest medicine challenges. The difference between sleep well or poor sleep has a direct impact on our health, our emotional and physical well-being, our productivity, etc. “The chronic sleep deprivation in industrialized countries is a true silent pandemic It affects a larger percentage of the population every time. regarding a 70% of the population of the developed world sleep less than 8 hoursthe number of hours of sleep recommended by the OMS for the adult population. Many get to sleep less than 6 hours”, explains the Doctor Javier Albaresmedical specialist in clinical neurophysiology and author of the book The science of good sleep. More data? “A 14% of the population suffer from disorder chronic insomnia established and regarding a 50 % of the population has difficulty falling or staying asleepat some point in your life.”
10 keys to sleep well according to science
Your brain and you love routine. Go to bed and wake up every day at the same time. Also on weekends.
Science advances with the aim of giving us tools and guidelines to improve the quality of our sleep. In this sense, there are already a number of tips backed by science that is essential to practice if we want sleep well. We recover them today so that you can list your lifestyle:
- Expose yourself 10-20 minutes to sunlight every morning before 9 am Research shows that the art of good sleep is practiced from the moment you wake up each morning. Exposure to the sun is the key to activating your circadian rhythm and your sleep-wake cycle.
- do some of exercise every daybetter in the morning, but keep in mind that it is always better to do it at any time of the day than not to do it (always 2 or 3 hours before going to bed).
- Do not consume caffeine following the midday. Although we each have tolerance levels to this stimulant, the safest rule is this.
- zero screens 90 minutes before going to bed. Neither smartphones nor computers. The blue light from these devices, especially at night, significantly prevents your body from producing melatonin, disrupting circadian rhythms.
- No alcohol if you want to sleep deep. Alcohol has been shown to suppress REM sleep, an important stage of sleep that restores us and makes us not feel tired the next day. Alcohol is also diuretic and will force you to get out of bed at midnight.
- That in your room reigns the darkness. It is the best way to indicate to your brain, together with the ambient silence, that it is time to sleep.
- Pay attention to the temperature from your room. Your body needs to lower its basal temperature in order to fall and stay asleep. The ideal temperature for your room according to science is 18ºC.
- If you don’t fall asleep calm. Being overwhelmed by not falling asleep right away only leads to you not really falling asleep. Plus, it makes it less likely that you’ll get a good night’s sleep. If you can’t fall asleep following 20 minutes, do something calming until you feel sleepy, such as reading or listening to soft music.
- Your brain and you love the routine. Go to bed and wake up every day at the same time. Also on weekends.
- light dinner and include in your daily diet foods rich in magnesium, Omega 3, tryptophan…
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