When we think about sleeping difficulties Probably the first thing that comes to mind is the word “insomnia.” But sleep disorders are not only reduced to insomnia, but this is the most prevalent sleep-related problem in our society.
Below you will read some tips to sleep well that are very simple to apply. These measures to achieve a good rest are known as “sleep hygiene.”
Insomnia is a disorder that can affect all ages and affects both men and women, although it is more prevalent in women, especially after the menopause.
In our society the vast majority of people rest little and poorly Specifically, we Spaniards sleep an average of 40 minutes less than the rest of Europeans. This is largely due to our nighttime schedules, a trend we share with Argentina and other Latin American countries.
Around 40% of the population suffers from sleep problems In fact, it is estimated that we lose around 480 hours of sleep a year.
The consequences of not resting
Sleep is a necessity, in fact if a person did not sleep at all they would die within a period of no more than 7 days. People who do not get a good rest in the short term see their physical, mental and emotional health harmed and, in fact, are 40% more likely to suffer a traffic accident.
Among the most important repercussions of lack of rest are the increase in accidents (traffic and work), affectation of mood and behavioral problems , as well as the ability to concentrate and retain information, which leads to academic failure. Aging is also accelerated, libido decreases and it will be more difficult for us to lose weight.
Elements that harm sleep hygiene
It is clear that sleep is not only important, it is essential, and although we know that it is a necessity It is also a habit subject to certain routines If we abandon or change these routines, our sleeping habits can be harmed.
Stress, obesity and a sedentary lifestyle are three factors that negatively affect rest, so Adopt a healthy lifestyle and keep stress at bay They will favor our rest and will have an impact on greater health and well-being.
There are sleep medicine specialists who can help us when one has tried everything to sleep, without success. However, the majority of people who go to a specialized sleep unit do so because of insomnia caused by bad habits, which They can be easily corrected with so-called “sleep hygiene.” Sleeping is something that takes up a third of our lives, so let’s do it right.
Hours needed for rest
The number of hours a person needs to have a restful sleep is very relative, It depends on genetic factors and the age of the individual The number of hours needed to rest ranges from 5 or 6 to 9 or 10 hours of sleep.
Substances that sabotage rest and substances that promote it
be awake or asleep It is related to the presence or absence of certain chemicals in the brain ; During the day, catecholamines such as adrenaline and hormones such as cortisol (our biological alarm clock) keep us awake. At night these chemical messengers descend and melatonin is generated, which helps us rest.
This chemical balance can be altered by other chemical substances that we introduce into our body, for example through diet. Caffeine is an example In addition to chemicals, regularity in meals, body temperature, and exposure to sunlight also modulate the sleep-wake cycle.
They sabotage rest
Coffee, tea, mate, cola soft drinks, tobacco and alcohol The chances of suffering from insomnia increase, as well as gastritis and other digestive problems.
The case of caffeine
Any stress-related illness will be aggravated by the use of caffeine, so in these cases it is necessary to avoid it. The best time to drink caffeine is during breakfast and must be removed after noon.
The effects of caffeine last in the body for a greater or lesser number of hours depending on the individual, and can extend beyond seven hours. Excessive consumption increases the risk of suffering from palpitations, chest pains and coronary heart disease.
Although it is a very accepted substance, commonly used in our society and apparently innocuous, we must not forget that, like alcohol, If not used properly, it can lead to addiction problems with its corresponding withdrawal syndrome.
Chocolate and cola drinks add to their addictive potential not only high amounts of caffeine, but also high sugar.
The case of alcohol
Alcohol, contrary to popular belief, also hinders sleep because although it is true that one falls asleep more easily when consuming alcohol, rest is fragmented and not very restorative, as it prevents reaching the phases of deep sleep and also impairs REM sleep (paradoxical dream, in which memory is consolidated). Alcohol should be avoided in the three or four hours before bedtime.
Other substances
Nicotine, marijuana, cocaine and amphetamines They also impair sleep, in addition to other harmful effects on health. The latter can also promote the appearance of nightmares. There is also a long list of medications that can disturb sleep, these are just some of them: antidepressants, antihypertensives, anti-asthmatics, oral contraceptives.
Substances that help you sleep well
Tryptophan is the natural precursor to serotonin a neurotransmitter essential for good mental functioning.
We can add tryptophan to our diet, especially at dinner. We will find it in eggs, ham, poultry, oily fish, dairy products (a natural sedative) and to a lesser extent in rice, barley, wheat, bread, pasta and tapioca, also in potatoes, cabbage, pumpkin and nuts.
Vitamin B6 helps the metabolism of tryptophan, it is present in eggs and all types of meat and fish, so including these foods at dinner can help us rest
Complex carbohydrates such as potatoes, pumpkin, rice and pasta also promote sleep. If you are vegetarian you can replace the meat with tofu or nuts. Linden, verbena, chamomile, valerian or passionflower can also be useful , in infusion or grajea. An aromatized bath or a massage with essential oils can also help to relax and induce sleep.
The awakenings
People who are following a diet sometimes they get up at night because of hunger because they are consuming foods low in sugar (they have hypoglycemia). To prevent hunger from waking us up, we can eat a small snack before going to sleep, although it is advisable not to be in a hurry when trying to reduce our weight: slowly but surely. If the trips to the refrigerator are very repeated, it may be a psychological problem that requires more specialized treatment.
Sleeping with the television or radio on can also wake us up. There are people who claim that this helps them sleep, but this is inadvisable: the noise, light and radiation emitted by television disturbs and fragments our sleep.
We will not leave furniture or objects that we could trip over on our way between the bed and the bathroom, and On cold nights we will have a blanket, duvet or thick socks on hand so that if we need it we don’t wake up looking for it at midnight.
Keep in mind that drinking too much water can make it easier for you to have to get up to go to the bathroom.
The bedroom and the bed
The bedroom should be the sanctuary of sleep, must have a comfortable bed and it is advisable to change the mattress every ten years. Silence, darkness and an ideal temperature for rest (between 18 and 22º) will make it easier for us to sleep.
Bedroom furniture and the activities carried out in it are much more important than many believe. In the bedroom it is enough that there is a bed and little more than that, work desks, music players, televisions and other furniture or appliances that are not intended for rest are unnecessary.
Ideally, we will limit our activity in the bedroom to the act of sleeping or making love. It is very important that these are the only activities we do in bed, because if we do other things such as watching television, listening to music, eating, studying, surfing, on the internet… we confuse our brain and break the unconscious associations that help it automate the act of getting into bed and sleeping.
We can listen to soft music or read a little before going to sleep but this should not be done in the bedroom and in no case will we do it in bed, nor will we listen to the latest CD from our favorite heavy metal group or do dense or especially stimulating reading.
Avoid clocks, put the alarm clock facing the wall. Make your bedroom a timeless space.
Some remedies for noise are to use earplugs, thick curtains, rugs or carpet double glass in the windows and in extreme cases cork on the walls or anti-noise panels.
Before sleep
Starting at 6:00 p.m. we must disconnect from work, and do light exercise in the three hours before dinner. Never exercise intensely (this is better in the morning), as it increases body temperature and this clears us up. Dinner should be light we can introduce sleep-enhancing foods, ideally we will have dinner two hours before going to bed.
Avoid drinking alcohol and heavy dinners; especially when the heat is overwhelming, it is a factor that makes it difficult to sleep. On especially hot nights you can put the pillowcase on a few minutes in the refrigerator before going to bed.
In the two hours before bedtime we can plan the next day, but we should not exceed more than 15 minutes, it is about reviewing the agenda, not getting to work. We can make a list of issues that worry us or pending tasks and forget about all that until the next morning.
During this time before going to sleep, you should avoid arguing, binging on a TV show or a movie that ends late. It is also advisable to set a time when we will turn off the computer , exposure to blue lights emitted by devices with screens such as the telephone, television or computer sends signals to our brain that make it think that it is daytime. There is free software, f.lux, that removes these blue lights.
Carry out relaxation techniques It will help reduce the tension accumulated during the day. Regular schedules and sleep-inducing rituals will help us send signals to our brain that indicate that bedtime is approaching.
Other tips to sleep well
To enjoy good sleep hygiene, follow these other tips.
1. Sleep-inducing rituals
Each animal species has its specific rituals for sleep, dogs spin around on what will be their bed, human beings sleep in bedrooms: a specific area in our home dedicated to sleep, and we like it to always be the same .
We can also put into practice certain rituals: put on our pajamas, brush our teeth, have a glass of milk, read for a while …are actions we do every day (we can skip a day, but this should be the exception and not the norm).
As an example, we can use as rituals:
In line with the above, if after 10-15 minutes we do not fall asleep we will get up, We will go to another part of the house to do something monotonous and boring until we get sleepy and then we will try again. It will surely have an effect, but if not, we will repeat the process, avoiding tossing and turning in bed without sleeping. The bed is for sleeping, not for tossing and turning thinking “I can’t fall asleep.”
2. Sleep medication
Sleep medications (hypnotics) are very helpful if used correctly, but This always involves the supervision of a professional , use limited in time and the appropriate dose. These medications cause tolerance and dependence, this means that when used incorrectly they are a remedy that instead of solving the problem aggravates it (and can greatly complicate things).
3. Naps
The nap is recommended if it is done between 2 and 4 in the afternoon and does not last longer than 20 minutes. ideally it will be done 8 hours after waking up in the morning If you suffer from insomnia you should avoid it.
4. Insomnia and mental disorders
It is known that anxiety disorders and mood disorders (such as depression or bipolar disorder) are closely related to the quality and quantity of our sleep, so much so that When our rest is spoiled, the disorder worsens and, similarly, when we rest better the disorder subsides.
A final clarification
All of these guidelines are useful for people who suffer from temporary insomnia due to bad habits related to sleep. For people who suffer from insomnia as a symptom of a more complex symptomatic condition, this may be useful but insufficient. In these cases, it may be required. the help of a professional to treat the primary problem.
