Science tells us that we should sleep 7 to 9 hours every night to allow the body to recover energy, regenerate, and start various metabolic functions. Furthermore, sleeping well helps keep us fit, improves memory, and makes us happier and more serene. Sometimes, however, sleep is compromised by certain obstacles, such as emotional stress, physical pain, poor eating habits, and excessive stimulation of the nervous system.
Some positions can facilitate sleep, as they do not allow the back to remain in a neutral position. The most suitable positions for sleeping are the supine position and the one lying on the side, while sleeping on the stomach is a rejected position as it is potentially dangerous for the spine, and the lateral inclination of the head creates tension in the muscles and ligaments of the neck and discomfort such as headaches. In addition to sleeping, waking up is also important, as it is a delicate moment for the back, and you should get out of bed by first turning on your side and then stretching your legs, avoiding sudden movements.
Sleeping little affects our mood
Which will tend to be depressed due to an imbalance in the production of serotonin, also causing stress, anxiety, and nervousness. In the long term, insomnia also increases the risk of hypertension and cardiovascular disease, since if we do not sleep, cardiac activity never slows down and blood pressure does not decrease.
If we are not in a period of stress or do not suffer from specific pain but sleep is still disturbed, fragmented, or takes a long time to arrive, then it is time to review our habits, especially eating habits. These are always valid rules to improve the quality of sleep:
1) Nutrition: it has been shown that serotonin is an important regulator of sleep, and low levels of serotonin favor insomnia and sleep disorders. Some foods, such as red meat, refined sugars, cocoa, and coffee, are inhibitors, while others, such as pasta, rice, pumpkin, onion, cabbage, barley, bread, and milk, stimulate their production, promoting relaxation and facilitating relaxation. sleep. Legumes such as beans, broad beans, and lentils appear to be able to increase the duration of sleep.
2) Regular times: A great way to ensure a restful night’s sleep is to set your alarm clock for the same time each day. The ideal would be to go to sleep at least two hours after having dinner, so having dinner late is a habit that should be eliminated.
3) The environment: an orderly environment facilitates the induction of sleep; you must therefore try to minimize noise, adjust the brightness, and pay attention to the temperature in which you sleep, which reaches the ideal point around 19 degrees.
4) Relax: some breathing techniques, as well as yoga, can help us relax the mind and eliminate negative thoughts, which often cause insomnia. Alternatively, even a hot bath two hours before bedtime is an excellent way to relax the body’s muscles and prepare for sleep, while all those stimulating activities such as watching television or using smartphones and tablets immediately before bedtime should be avoided.
5) Afternoon nap: contrary to what we think, “breaking up” the waking hours with a nap reinvigorates the body with a boost of energy and allows you to make up for some lost sleep, as long as it doesn’t last more than 40 minutes.
