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SDr. Renny Jaimes Beltrán, a specialist in sleep medicine at Colsanitas, said: "The dream has a restorative function and during the day we enjoy the benefits of a restful rest, so we have mental clarity, brain function is exercised properly and we are able to perform physical tasks optimally, so having a good night's sleep and being healthy improves our productivity and well-being in all areas of life. " below recommendations that will help you sleep better.
Avoid electronic devices: to sleep, the brain must produce melatonin, a hormone that induces sleep; and for melatonin to occur, there must be darkness. Mobile devices emit blue light which, when reaching the eyes, decreases the secretion of melatonin. Therefore, these devices should be avoided at least 30 minutes before going to bed.
Recommendations for night teams: For those who work at night, a team rotation is recommended every month. In addition, at rest, even during the day, the room must be dark, quiet and with a pleasant temperature.
1. Maintain regular schedules:
Regular sleep schedules help to consolidate sleep patterns. The brain follows a schedule that has lasted for thousands of years and involves getting up and getting up at the same time each day. Therefore, it is advisable to keep them even on the weekends.
2. Take care of the food:
It is advisable to consume the last food of the day minimum two hours before going to bed; If possible, this should be a light dinner, without stimulating drinks, such as caffeine or tea. You must also moderate your consumption of alcohol before going to bed. Although drinking alcohol induces sleep, it can also fragment and possibly interrupt the sleep cycle.
3. Avoid night exercises:
Do not exercise at night or when you are about to sleep. It is thought that exercising at night will cause fatigue that will help you sleep, but its practice is an activator and stimulates the release of substances that make us more alert and energetic, which is incompatible with rest. It is recommended to exercise during the day, especially in the morning, to better rest at night.
6. Moderate naps:
It is not normal to fall asleep during the day, except between 1 pm and 3 pm, when you can take a nap not exceeding half an hour.
5. The bed is only for sleeping:
4. That room is the best place to sleep:
It must be ensured that there is no noise on the resting place that prevents starting or maintaining sleep. You should also try to maintain a comfortable temperature. Although the rest is in the dark, it is recommended, before going to sleep, to light the room with a yellow light and not white, to facilitate the preparation of rest.
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