2023-10-18 21:40:00
Having a pleasant sleep has benefits for mental health (Getty Images)
Sleeping is one of the most anticipated moments of the day, since sleep affects both physical and mental health and is essential for our well-being. Furthermore, during this time not only do the mind and body shut down, but the organs and internal processes work hard, according to the United States National Institute of Health. That is why this organization recommends sleeping regarding eight a day.
However, on certain occasions, some people do not respect these times by looking at their cell phone, a series or a movie. An action that can become a bad habit with consequences for the body.
1. Avoid obesity
Lack of sleep causes the stomach to release more ghrelin (appetite hormone), which makes you want to eat all the time. It is that “sleep disorders also affect as a risk factor, causing imbalance in the Circadian System and increasing food intake during the night, causing internal imbalances in the body and its metabolism,” according to research published by Macarena Jorquera SánchezNutrition student at the University of Development, in the Confluencia Magazine of the German Clinical Medicine Faculty of said house of higher studies in Chile.
When sleeping, you must have good habits to achieve a restful sleep (Illustrative image Infobae)
2. Reduce stress levels
According to US National Institutes of Health Library (NIH), “Sleep gives the body and brain time to recover from the stress of the day. After a good night’s sleep, you perform better and are better at making decisions. “Sleep helps you feel more alert, optimistic, and have a better relationship with people.”
“The greater the stress, the worse the quality of sleep and, in turn, sleep disorders produce stress. So this is a circle that can feed back and that during the day can be accompanied by both psychological and physical symptoms,” Rolando Salinas, head of Mental Health at the German Hospital, professor of Health Psychology at the Universidad Católica Argentina, told Infobae.
3. Avoid heart diseases
Various studies have suggested the possibility that hours of sleep may have a direct influence on people’s cardiovascular health. A meta-analysis carried out by a group of Italian researchers and published in European Heart Journalindicated that “short sleep duration was associated with a higher risk of developing coronary heart disease and stroke,” and “long sleep was also a risk factor (RR 1.38).
Sleeping well helps keep the mind and body healthy (Illustrative image Infobae)
4. Improves memory
When we are awake we consume information that is impossible to quantify through all our senses, with which the brain is filled with “experiences, images, conversations, sounds, smells and emotions that constitute a long list of data and content that are processed in our brain”, they affirm from the Sleep Institute, in Madrid (Spain).
“For all this data to become memories that last over time, neurons must create new proteins and this is how memories are stored,” they stated. At the same time, they pointed out that “a study by psychology professor Nicolas Dumay, from the University of Exeter in the United Kingdom, demonstrated that the declarative memory responsible for storing or fixing information and concepts with their respective meanings is reinforced during sleep,” being that “following sleeping we are able to remember concepts that did not come to mind while we were awake or just following learning them, but that were already stored in memory”
5. We wake up happier
A study carried out in 52 countries that was published in Frontiers analyzed sleep as an essential factor in not only individual, but also social well-being. “The results showed a relatively strong intercorrelation between the national average sleep duration and national happiness, that is, subjective well-being,” the document states.
Good sleeping habits help you get a restful rest (IA Infobae).
He United States Department of Health and Human Services He provided a series of good habits to solve the problem of poor sleep.
– Avoid using electrical devices, such as cell phones, before going to bed. “Exposure to screens should be reduced or avoided: the impact is greater at night, since the body is designed so that when there is little light it prepares to sleep, and screens interfere with this,” he told Infobae. Pablo López (MN 36163), psychologist and coordinator of the INECO Foundation’s insomnia treatment program.
– Go to bed at the same time every night, try to sleep the same number of hours and avoid eating, talking on the phone or reading in bed.
– Make sure your room is dark. If there are street lights near the window, install curtains that block the light and keep your room quiet.
– Try to spend a little time outdoors during the day, and better in the early morning hours.
– Schedule physical activity for the beginning of the day and not just before bed.
– Do not consume drinks containing caffeine (such as coffee, tea or soda) at the end of the day. If you drink alcohol, do so in moderation, as it can prevent sleep, and don’t eat too much close to bedtime.
– If you have trouble sleeping at night, limit daytime naps to 20 minutes or less.
– If you smoke, make a plan to quit. The nicotine in cigarettes can make it harder for you to sleep.
In any case, consultation with an expert is essential. That is why in the face of difficulty falling asleep or staying asleep, the feeling of tiredness following a good night’s sleep, drowsiness during the day that makes daily activities difficult, loud and frequent snoring, the sensation of tingling or numbness in legs at night, and feeling difficult to move when you wake up, visiting a health professional may be the answer.
1697668957
#impact #sleep #health #achieve #restful #rest
