2023-10-22 02:30:00
Winter time change is just around the corner. In the early hours of Saturday, October 28 to Sunday, October 29, the clocks will be set back 60 minutes, at 03:00 it will be 02:00, so we will sleep for one more hour. This change is the most favorable of the two that are made during the year: it lengthens our day, which is the natural tendency of the internal circadian rhythm, and reduces the negative consequences on the body and mind.
However, there are population groups more likely to have side effects from altering our circadian rhythm, such as children and the elderly. Some of these symptoms may be associated with irritability, altered appetite, lack of attention, concentration, or drowsiness, among others.
Phase advance syndrome
Winter time means that the days are getting shorter and, therefore, it gets dark earlier. These changes generate an impact on the lives of people over 65 years of age, causing what is called Phase Advancement Syndrome. A term whose meaning has to do with the advancement of their sleep rhythm, that is, they usually become drowsy earlier than usual (between 8:30 p.m. and 10:30 p.m.) and wake up very early in the morning ( between 05:30 and 07:30). All this is due to the fact that they run out of light and environmental stimuli following mid-followingnoon.
recommendations
In this sense, Dr. Nuria Roure, psychologist, expert in sleep disorders and author of the book Por Fin Duermo, in collaboration with Dúrcala company that develops technology for the care and well-being of older people, offers a series of recommendations to maintain an adequate sleep rhythm, which should be between 10:30 p.m. and 8:00 a.m., approximately.
Promote physical exercise during the followingnoon
Going for a walk, shopping, or doing activities like Pilates or yoga are good options to stay active. However, it is preferable to always do them before 8:00 p.m.
Have a light dinner between 8:00 p.m. and 8:30 p.m.
Have a light dinner between 8:00 p.m. and 8:30 p.m. It is important to eat a healthy and balanced diet, prioritizing plant products and increasing protein consumption with nutrient-dense foods.
Wait regarding 2 hours before going to sleep
It is recommended, as much as possible, to avoid going to bed on a full stomach. Therefore, it is essential that the digestive system carries out all the processes to promote greater absorption of nutrients.
Avoid sitting still following dinner
It is advisable not to stay still on the couch or in bed watching television or reading until it is time to go to sleep, which is recommended to be at 10:30 p.m.
Never fall asleep on the couch
Never fall asleep on the couch or anywhere other than the bed. Although it is very common, it has been shown that this habit is very harmful to health. The light from the television, together with its sound, causes fragmented and unrefreshing sleep, which promotes insomnia.
Go to bed just to sleep
Using it only to sleep is the best decision we can make. This simple trick will help you fall asleep quickly and get more rest while avoiding tossing and turning in bed if it is difficult to fall asleep.
Do not look at electronic devices
Do not look at electronic devices at least one hour before going to bed. Prolonged use of technological devices can negatively affect health, causing alterations in the circadian rhythm. Furthermore, electromagnetic waves are not good for the brain either.
Include relaxing activities in your evening routine
Taking a shower or bath, listening to relaxing music, incorporating relaxing aromas or fragrances, drinking an infusion or practicing yoga are some of the things that should be done 30 minutes before going to bed.
Three types of insomnia
If, even following carrying out these guidelines, one of the three types of insomnia may exist: they have difficulty falling asleep at night, they wake up during the night and have difficulty going back to sleep, or they wake up much before the desired time. This can cause drowsiness, irritability, lack of energy, concentration or memory loss during the day. In these cases it is important to consult with a specialist in sleep disorders so that they can analyze your case in greater depth.
«It is very important to guarantee a good rest, especially among the elderly, since they are the population group most prone to suffering from chronic diseases (obesity, hypertension, diabetes, cardiac disorders or dementia). Likewise, scientific studies show that these pathologies usually appear in people with poor sleep quality or who sleep fewer hours than necessary. So, in them, precisely, we must guarantee both quality and quantity sleep, since it is a protective factor once morest suffering from other serious diseases,” concludes Nuria Roure.
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