And good rest It is key to maintaining good health at all levels. The high rhythms of life that our society follows are a reason to make it difficult to rest, not only due to the less availability of time, but also due to the daily stress of routines. The Spanish Sleep Society claims this basic need as a “fundamental pillar of physical and mental health”, and that is that a firmer and more joint commitment to improving the quality of people’s sleep will create a healthier society.
He healthy sleep it has traditionally occupied a forgotten place in our society, a fact that is becoming even more accentuated with the increase in stress levels. But we are also talking regarding a dream that is repairman and that is precisely not achieved with anxiolytics or the well-known sleeping pills.
He Sociological Research Center (CIS) carried out a study in 2022 in which it reported that Spaniards slept an average of 7.13 hours, but according to sleep specialists, each person is a different case and they place the optimal range between 6.68 and 10 hours per night . However, Ana Teijeiraclinical neurophysiologist and president of the scientific committee of the XXXI Congress of the SESreports that “more than 30% of the Spanish population (more than 12 million people) wake up every day with the feeling of not having slept well or end the day very tired”.
And it is that little rest can lead to problems of various kinds. The doctor emphasizes that “a bad dream increases by a 20% mortality risk” and the possibility of developing pathologies such as infections, arterial hypertension, diabetes, obesity, other cardiovascular problems and even some type of cancer.
“During sleep, various systems of the human body that promote good health are regulated”
But a bad rest is also behind many mental health problems. According to Carlos Ronceropresident of the Spanish Society of Dual Pathology, “up to 70% of mental disorders are associated with some sleep disorder”. In short, all these aspects show the importance of identifying any type of disorder as soon as possible and preventing it from deriving into more serious problems.
TIPS FOR A WELL SLEEP NATURALLY
sleep is a basic need so that the body renews its energy day by day. “During sleep, various systems of the human body that promote good health are regulated: from the immune system, to the metabolic system and the cardiovascular system, including the hormonal system,” explains Dr. Teijeira.
Taking pills to treat insomnia is not exactly a good solution to achieve deep and restful sleep. Many of the free prescription drugs they carry adverse effects, such as drowsiness, headaches, general fatigue and even hallucinations. So the main thing is to attend to the cause that is taking away our sleep and follow the following tips to achieve a good rest naturally:
– Set a schedule in which you go to sleep every day at the same time, respecting your optimal number of rest hours.
– Do exercise during the day to expend more energy from the body, following a physical sport routine that will also help you maintain good health.
“A bad dream increases the risk of mortality by 20%”
– Follow a healthy nutrition and with light meals, especially at dinner. Avoid substances such as caffeine, theine, energy drinks or alcohol from mid-followingnoon so as not to interfere with your rest, as well as sugars because they inhibit the orexina (insomnia regulating hormone).
– Toma natural infusions with relaxing and calming effects, such as valerian, lime blossom, hops, kava, lemon balm tea, passion flower or lemon verbena, among others.
– If you haven’t been able to fall asleep following 20 minutes, get out of bed for regarding 10 minutes to do a relaxing activitysuch as reading, listening to calm music or drinking water.
– Avoid the lights before sleeping, as light reduces the production of melatonin, the hormone in charge of regulating our sleep. We are not only talking regarding the lights in the room, exposure to light from the screens of electronic devices is also included.
– Do not take long naps or beyond 3:00 p.m., as the chances of insomnia at night will increase as deep sleep has been achieved at another time of the day.
