Although I am Although this is part of the natural process, an increasing number of people find it difficult to allow their bodies and minds to rest adequately. Meanwhile, science shows that sleep deprivation isn't limited to a lack of energy: it also compromises the immune, hormonal system, and mental health. In this context, “sleep hygiene” emerges, a set of simple practices that help prepare the body and mind for a good night's rest.
Although sleep hygiene is not considered a definitive solution Insomnia Chronic – a condition where symptoms occur at least three times a week – may be an important complementary measure to improve sleep quality and general well-being. “Sleep is the main mechanism of our internal organization. “To live better, we need more sleep,” said Dr. Monica Anderson, MD. Summit Health and WellbeingPromoted by Estado This Sunday, the 13th.
To this end, Monica, who is the director of the Sleep Institute, proposed a series of measures to help improve rest and consequently health:
1. Reduce light, especially artificial light
According to biomedicine, light in the sleeping environment plays an important role in the quality of sleep, mainly due to its interference with the release of melatonin, the so-called “dark hormone”. Melatonin is important for regulating our 'sleep-wake' cycle and is released naturally when we are in a dark environment, warning us that it is time to 'switch off'. Precisely for this reason, light, especially artificial light, emitted by cell phone screens, televisions, and computers, should be avoided because it disrupts the release of this hormone.
The director of the Sleep Institute highlights that we need to consider the issue of lighting not only when we go to bed, but also before bed. According to him, the best thing is to dim the lights two to three hours before bed, which allows the body to gradually slow down.
“It doesn't mean that you have to have a candlelight dinner every day, but you don't have to keep all the lights on in the house. It is better to reduce the use of screens before bed, but if the habit is there. “It's important to create a low-light environment using lamps or lanterns for watching television at this time,” advises Monica.
2. Set a regular time
Maintaining a regular bedtime and wake-up routine is important to train your body to have a healthy sleep cycle. The biological clock adjusts when we maintain a consistent schedule, making it easier to fall asleep and wake up naturally. In other words, the best way is to establish encounters with our bodies – encounters with priority. “There is no point in having a very comfortable bed, using a 'NASA' pillow and air conditioning if you go to bed at a fixed time every day. Our brain gets confused, which interferes with our sleep,” said Monica.
3. Create a supportive environment
Our sleeping environment should be calm and comfortable. But the main agents in this task are not high-tech sheets, pillows and mattresses. Focus on creating an environment conducive to relaxation without distractions, tense conversations or worries. In other words, bedtime should not be a time for DR (relationship discussions). “Personal arguments and problems increase cortisol, the stress hormone that disrupts the release of sleep-promoting substances”, warns Monica.
4. Avoid using electronics
Using electronic devices before bed is a common practice, but it can be detrimental to sleep. The expert explains that interactive activity and exposure to blue light keep the brain alert, making the relaxation process difficult. “Nobody spends just six minutes on the Internet. Before we know it, we're surfing for hours, stimulating our brains and delaying rest.”
5. Reduce vigorous physical activity at night
Although physical exercise is beneficial, doing it too close to bed can harm your sleep. This is not a rule, after all, sleep is a personal issue and works differently for each person. But, when it comes to the majority, it is common for sleep to be affected when the most intense exercise is done close to rest time.
“Extreme exercise increases body temperature and releases substances that trigger arousal. To avoid this effect, it is recommended to exercise at least three hours before bed,” said Monica.
6. Focus on dinner
What we eat at night directly affects the quality of our sleep. Andersen advises avoiding heavy meals like feijoadas or very fatty foods before bed. “Lighter meals like salads and soups are great options for dinner. Heavy meals can cause difficulty in digestion and reflux. All these make it difficult to get restful sleep,” says the director of the Sleep Institute.
7. Write down your concerns
Taking worries to bed is one of the biggest enemies of sleep. Anderson recommends a simple technique to “slow down” your mind: write down your worries in a notebook. Doing this helps ease mental stress by lowering cortisol levels, allowing the brain to relax more easily.
8. Limit alcohol and caffeine intake
Alcoholic beverages and caffeine consumption can interfere with sleep quality, especially in the moments before 'switch off' time. Although alcohol may seem relaxing at first, it disrupts sleep patterns and causes the person to wake up more often during the night. Caffeine keeps the nervous system alert, making it difficult for the body to get the rest it deserves.
9. A bed is no place to work or watch television
It is important to position the brain to associate the bed with rest and sleep. Andersen emphasizes that the bed should not be used for other activities, such as eating, working or watching television. “The bed should be a place for sleeping and intimate moments. “The more we use it for other things, the harder it is for the body to perceive rest time,” he explains.
10. Create 'rituals'
Just as darkness signals to the body that it is time to rest, so do bedtime rituals. Rituals are personal and may include, for example, meditation, reading, playing the guitar, drinking a cup of tea, or praying.
“When we are children, there is a series of rituals that our parents follow that prepare the body for sleep, but this is lost throughout life,” says Monica. “For example, my grandmother used to say the rosary before going to sleep. Not that people have to do it right, but in his case, it worked. Little by little the brain began to understand that this was a quiet moment, a hint. To fall asleep”.
“Health and Wellbeing Summit – Has the Future of Health Arrived? Today and tomorrow the 14th from 8am to 6:30pm Shopping in São Paulo takes place at the Events Space at JK Iguatemi. To register, access this connection.
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