Only a couple of centuries ago, a human being sleeping less than 9 hours in a row was considered a sleep disorder and an indication of a mental disorder that could be associated, as is currently the case, with a general malaise due to one’s personal situation. each.
Nowadays we are extremely exposed to electrical stimuli and impulses due to the same light we use in our homes, the means of transportation we use and the bad habits we have before going to bed. Many psychologists warn of this increasingly disturbing problem, and it turns out to be the second concern of the majority of patients who are going to be treated by a professional, only behind eating disorders. So that… How to improve sleep quality? To understand it, we must first know the basics of our biological schedule.
We live in times of great human activity, of any kind, that is directly related to our moments of rest. The long work days that in some cases exceed the night time, extra-school activities and the little time we have left to practice some sport (normally at biologically inappropriate hours), cause the sleep equation to be altered.
Through the circadian rhythm, it marks the activation times of the human body throughout the 24 hours of the day, the brain responds to light stimuli that it associates with physical activity , while in the opposite period, these inputs are inhibited by the body. In the dark, which reaches its maximum between 2 and 6 in the morning, is when our body asks us for a rest.
In this way, the people who are forced to spend their professional time during these hours are those who suffer serious biological disorders that indirectly affect their health.** The same happens with those who work late hours** (working hours). work until 8 or 10 p.m.), since, once office hours end, they dedicate their time to leisure, such as watching a movie or playing sports.
8 Recommendations to improve sleep quality
Professional psychologists warn of the increase in this problem, estimating the hours of sleep in Western society at no more than six hours a day according to the average. Below you will find some of the most recommended tips to improve the quality of your sleep.
1. Do not use your mobile phone in bed
The low use of the mobile device takes number one on the list of measures. By becoming a tool with which we wake up and say goodbye during the day, it has been seen as the biggest culprit for the poor quality of sleep we suffer. Write texts, chat, read email or watch a video, as well as the screen light, They lead to attention and concentration that stimulates brain activity It is advisable not to use the phone even two hours before going to sleep.
2. Avoid doing sports at night
According to the biological clock, the body begins to lower its blood pressure in the late afternoon , between 6 and 8 p.m. Many sign up to practice sports between these time slots, which again causes an activation of the reflexes and brain reaction that is required. Therefore, it is only recommended to do it during daylight hours (even in summer) to do any type of physical training, no later than 5 p.m.
It is very important to follow a regular schedule, so that the body adapts to these rhythms. Otherwise, the circadian rhythm will become imbalanced, falling asleep too late and waking up too early for our bian.
4. Read a book or magazine
One of the worst habits we do today is to turn on the computer to watch an online series or gamble in front of the television during the sleep phase. Any digital screen creates a negative impact on sleep. Focus on silence and the pages of a book alternatively, they will help to better reconcile the moment of rest.
5. Turn off all the lights in the room
It may seem silly, but it is extremely effective. Many people keep a dim light on when sleeping because it alludes to the tranquility it gives off. This is negative. Any ray of light, no matter how small, disturbs sleep before going to sleep.
6. Lower the brightness of the mobile device screen
We must insist on the different elements that improve the quality of life that have to do with the telephone or mobile devices (Tablets and computers), such as calibrating the brightness of the screen that everyone has. During the day a medium/high brightness level can be maintained, but It is advisable that any saving mode be activated after 4 p.m on the screen.
