A good night’s sleep leads to better concentration and productivity in the daily routine. Conversely, a lack of sleep adversely affects some brain functions. Rest also prevents or reduces the risk of heart disease. It has been sufficiently proven that people who sleep little and badly have a higher risk of suffering a heart attack or stroke than those who rest well for 7 to 8 hours every night.
In times of confinement, teleworking, and high-stress loads, the basics are to establish healthy routines to encourage good rest and generate good sleep hygiene habits.
Dr. Mera from SHA WELLNESS CLINIC gives us some practical advice to improve the quality of our sleep:
1. Go to bed before midnight: It is essential to have a sleep ritual and make it a routine that is repeated every night. In this way, a kind of conditioning is created by which the brain learns when it should start the sleep cycle.
2. Avoid the usage of distracting devices at bedtime: Such as televisions, mobile phones, etc. They usually produce stimulation in the brain that significantly alters sleep cycles.
3. Block light and sound pollutions: By using blinds or earplugs
4. Keep your dinner light and early: Ideally 2 hours before going to bed.
5. Keep the room temperature below 21 degrees: Warm temperatures over activate the metabolism. This, in turn, is the trigger of brain activation that prevents us from sleeping well, leading to an increase in sleep disorders and anxiety.
6. Avoid caffeine after 3 pm: Caffeine has a stimulating effect that affects our internal biological clock, called the circadian rhythm, which regulates the sleep-wake phases and tells us when to sleep and when to wake up.
7. Do breathing exercises: Mental and muscular relaxation before going to sleep. Concentrating on your breathing can be very helpful, something that can be drawn from the ancient lessons of oriental disciplines such as yoga and pranayama techniques.
8. Do not take long naps: The maximum should be 15-20 minutes. With this time, we will not experience any feelings of slowness or sleepiness after waking up because we will not enter a deep sleep phase.
9. Always use the same scent in the room and bedding: Lavender is the best because its properties favor a decrease in heart rate and blood pressure, which helps to reconcile sleep.
10. Sleep Aids: Drink any combination of Melissa or Passionflower infusions, or low doses of magnesium and/or melatonin, one hour before going to bed.
11. Do not do intense exercise at the end of the day: The ideal is to do a constant and moderate physical activity during the morning. At this time, you can do at home stretching, yoga, push-ups, dancing, etc.
12. Get up early: Whenever possible, the ideal is to wake up naturally, with sunlight. Waking up with the sun is a biological habit in which we put our body in tune with nature. The body responds to darkness by producing melatonin, the sleep hormone. Daylight stops this process, making waking up much easier once the sun is up.
We hope these tips help you improve your sleeping habits especially during your home stay.