How to sleep to live better and more
As many studies have shown, insomnia increases the risk of heart disease, favors diabetes and obesity… But it’s not just about little sleep. A study from the Washington School of Medicine (EE.UU.) has been shown that low-quality sleep can damage memory and increase the risk of Alzheimer’s disease.
Vital rest
Not having trouble sleeping doesn't necessarily mean you're sleeping well. Some things to consider are:
Wake up several times in the evening. The sleep cycle has several phases, and if it is interrupted repeatedly, it may not reach the deepest stages of sleep. It should not be forgotten that these phases are the most important for the formation of our body.
Rise up with a feeling of tiredness. If there are no reasons to justify this fatigue (fibromyalgia, thyroid problems...), and if you sleep the necessary hours, seven or eight a day, it is a sign that your rest is not vital.
Enemies of the night
Drugs that wake up. Those used for thyroid problems, bronchodilators, and some heart medications can impair sleep. Diuretics cause night cramps that can wake you up, according to a recent study in Canada. You should check with your doctor if you are not sure.
Noises you don't perceive anymore. You may have gotten used to the noise pollution in the area, and despite the noise, you fall asleep and you don't think that affects you. However, this noise generates micro-awakenings in your brain that will lead you to a shallow sleep, which will not allow you to rest properly.
Use your cell phone before bedtime. The use of technological devices at the end of the day makes sleep difficult and worsens. A study conducted at the Karolinska Institute in Sweden concludes that the radiation emitted by these devices prevents entry into the vicious stages of sleep and reduces time in the deep phases of sleep.
Dinner with alcohol. Although it appears to have a “reassuring” effect, alcohol can cause sleep breaks and facilitate and aggravate apnea within four hours of drinking, therefore, being asleep.
A bad nap impairs the rest
Afternoon nap prevents insomnia, but it can make sleep worse in some cases. If it is greater than 20 minutes, the biological rhythm is altered and night sleep is damaged. Long naps – 30 minutes or more – add irritability and the feeling of not resting, as well as awakening occasionally with headache.
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