Recent research has led science to consider sleep time as one of the most important aspects of physical and emotional health.
To begin with, many behavioral and physiological processes in mammals fluctuate within a 24-hour period, including hormone levels, body temperature, and sleep-wake cycle.
In humans, the sleep-wake cycle consists of approximately eight hours of nighttime sleep and 16 hours of daytime wakefulness. Transitions between these two states occur infrequently and are almost instantaneous.
The National Sleep Foundation reports that workers who sleep less than six hours a night have a higher incidence of errors and a lower ability to concentrate, which negatively impacts efficiency and performance at work. Ana Champet Lima, a dermatologist at the Centro Dermatológico de Occidente, comments that in general, good sleep leads to an improved quality of life at any age, “sleeping well helps the body regenerate, cancer cells die, and other important processes occur.”
For his part, Andrés Monterroso, operating director of Rest Guatemala, in an interview with Marisol Hernández Fischer on the Deporvida Podcast, adds that insulin regulation even occurs at bedtime. The expert comments that sleep varies according to the age of the person, babies, for example, might sleep up to 15 hours; adolescents from 7 to 10 hours and as you get older you might need a little less, “the ideal is not to sleep less than six and a half hours,” he explains.
When a person does not sleep properly or is partially or totally deprived of sleep, presents alterations such as failures in attention and perception processes, lack of interest, memory errors and irritability. In addition, they are more likely to experience anxiety and stress, and their ability to carry out daily activities is impaired.
A person is known to have slept well when he or she wakes up at the same time every day without using an alarm, says Monterroso.
The Sleep Laboratory of the Faculty of Psychology of the National Autonomous University of Mexico explains that it has been described that the quality of sleep is associated with events that occurred during the previous period of wakefulness.
Read more: How to fall asleep fast
So episodes of stress alter sleep cycles. “The urban way of life and the current socioeconomic situation have caused an increase in anxiety and fear of the risks of losing one’s job, savings, social and economic stability or the lack of encouraging expectations; all of these factors trigger sleep disturbances. When these are extended to a large sector of the population, we find that the effects of sleep disorders are reflected as disturbances in society,” explains an article presented by the institution.
Music and sounds at bedtime
A meta-study (review of previous research) on the effects of listening to nature sounds found that this perceptual experience Not only can it be a balm for the mind and emotions, but it has surprising health benefits.
An analysis of 18 studies examining the health benefits of natural sound reveals the healing power of sounds produced by living beings and natural phenomena. This excludes anthropogenic sounds and noises, i.e. those caused by humans and their activities, say the results led by the Canadian university Carleton and the American state universities of Michigan (MSU) and Colorado (CSU).
Nowadays, there are different types of sounds to encourage relaxation, says psychologist Daniela Ortiz, “the sounds that are best suited for rest are the so-called white sounds, such as those of the river or the rain, and at that moment the brain enters a phase of relaxation. These sounds help to reduce other types of sounds that are heard outside our room,” she explains.
Closing our eyes with these sounds of nature connects us with it and makes it easier for us to visualize it, adds Ortiz. “Birds and other sounds are also positive,” says the expert.
The ideal is to program them to be on for 45 minutes or an hour and a half, then the person remains silent, Ortiz recommends. It is suggested that the music be programmed on a speaker and that screens not be on so that the lighting does not interfere with the rest.
How to get a better rest?
For Arlen Baldizón, part of the Simmons brand team, she has been in the industry promoting rest for nearly seven years and shares some tips that, in addition to music or relaxing sounds, can help a person sleep better.
“A good night’s sleep represents health, energy and vitality, and even improves your mood,” she adds. Baldizón emphasizes staying away from screens before bedtime, avoiding heavy meals and also maintaining a pleasant temperature in the room. In addition, having a comfortable bed is important, “each person has a different perspective and different needs for their own rest,” says the professional.
Other recommendations include avoiding excessive caffeine and alcohol and reducing stress through relaxation techniques such as meditation. “If these tips don’t work, it’s best to seek support from a sleep specialist,” Ortiz concludes.
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