Given the fact that we spend a third of our lives sleeping , the importance of the quality of our sleep is easy to understand. Inadequate rest, in fact, alters certain vital physiological functions, causing even serious consequences.
Often when talking about sleep only the duration of it is taken into consideration, but attention must be paid to the quality of this period of time. The amount of rest time is relative to the subject himself: more active subjects can benefit from even just 6 hours of sleep. But it is important for everyone that this time is as comfortable as possible . During the different phases of sleep we recharge our reserves of psychophysical energy, but this only happens if the phases themselves are respected. Here is some advice that helps us increase the quality of our night’s rest:
Diet
You must pay attention to what is ingested in the 3 hours before going to bed. Tea , coffee, stimulating drinks and alcohol should be avoided , as should large, high-calorie dinners that would require excessive digestion times. To aid relaxation, herbal teas that promote sleep are useful . The most suitable plants are lemon balm, passion flower, linden, valerian, hawthorn or chamomile.
Routine
It is useful to carry out actions that prepare for sleep: a hot bath, reading a good book, listening to good music with soft lighting. Performing relaxing gestures helps to transition from the waking state to sleep in a gentle and gradual way. It is also important to try to always go to bed and wake up at the same time, in order to help the circadian rhythm, the physiological clock of our body, to structure itself according to well-defined times.
Environment
The bedroom must be suitable for sleep by making it cool, dark and quiet. Tools that help us block out our senses, such as earplugs and eye masks, can be useful. The mattress and pillow are very important , but their choice always remains subjective. It is also important to eliminate those light and electromagnetic sources that disturb our sleep even if unconsciously. In addition to having an exciting function, the computer, mobile phone and TV inhibit the release of melatonin, the hormone that regulates the sleep-wake cycle, it would be better to turn them off 2 hours before sleeping.
Physical activity
If it is practiced regularly during the day, it helps you sleep . Our body itself will ask us to rest to recharge the energy reserves spent during training. On the other hand, physical activity practiced in the evening does not promote sleep due to the production of some exciting hormones.
The position in which we sleep
This will obviously also affect the quality of your sleep. The right position is given by all our habits, the mattress and the pillow. The position that is certainly not recommended is the one on your stomach , which causes muscle stiffness, stiff neck and headaches . The supine position, on the other hand, is the most recommended with the use of a pillow that is not excessively thick. Finally, the position on the side is recommended as long as there is a slightly thicker pillow to maintain the natural alignment of the cervical spine.
These tips allow us to improve our rest, appreciating the various advantages of regular sleep-wake activity: in addition to our mood, we will appreciate improvements in our intellectual faculties , in the immune system with reduction of all inflammatory states, in the cardiovascular system by reducing the risks of arterial hypertension, reduction of the sense of appetite with benefits in weight loss and cellular anabolism, thanks to the regular production of growth hormone which is fundamental for muscle hypertrophy. Sleep brings with it many benefits for our health and day after day, proper rest guarantees us the right energy to live our life to the fullest.
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