How to promote a peaceful sleep

How to promote a peaceful sleep

Although sleep is necessary for life and good health, it is not yet known why sleep is needed or exactly how it benefits us.

 Each person needs a different amount of sleep. In healthy adults it ranges between four and nine hours on average and, although it is usual to sleep at night, some people have to do it during the day due to their work schedules. Music could be the most powerful tool to improve sleep.

Sleep disorders are disturbances when we try to sleep or when we are already sleeping. They also include other behaviors such as night terrors and sleepwalking.

 Let’s look at the types of sleep disorders :

 – Insomnia is one of the most common disorders in our society. Experts define it as the inability to fall asleep or stay asleep properly according to the physical needs of each person. The most common symptoms are: 

•             Difficulty getting to sleep

•             Waking up frequently during the night and having trouble going back to sleep.

•             Waking up suddenly in the morning, earlier than usual.

•             Not having a restful sleep and having the usual feeling of not having rested during the night.

 – Hypersomnia is the excessive presence of sleepiness for at least a period of one month. May cause prolonged episodes of nighttime sleep or excessive ease in falling asleep  during the day

 – Sleep apnea is the sudden interruption of breathing while sleeping and is usually characterized by loud snoring  that regularly lasts for a while until it is interrupted by a long period of silence in which breathing stops (it is sleep apnea). ).

There are two types of apneas, central and obstructive. Central  sleep apnea  is less common, and occurs when the brain stops sending signals to the muscles responsible for breathing. On the other hand, in the case of  obstructive apnea , which is much more widespread, neither the throat nor the nose allow the passage of air necessary for breathing.

 Narcolepsy       is  uncontrolledsleepinessmanifested by frequent periods of sleep during daytime hours. People with narcolepsy often feel sleepy constantly and may fall asleep suddenly. Although after these  brief ‘naps’ the person feels more rested, after a short time he feels the same drowsiness again

 –       Parasomnias are abnormal events that appear while we are sleeping: from talking to confusion when waking up. These alterations are very varied, but benign. The person may also have pain upon awakening, tachycardia, shortness of breath, or leg cramps during sleep entry. We also include in this category night terrors, typical of children, and which involve a feeling of panic, sweats and tachycardia when waking up

Habits to promote a peaceful sleep

 Dr. Enriqueta Gómez Siurana , Head of the Sleep Unit at Hospital La Fe, explains what routines we can introduce into our day to day life to help us fall asleep

 –       Room and bed: the environment in the bedroom must be dark, quiet, isolated from noise and with a suitable temperature avoiding extremes. Be careful with pets in the bedroom (since they can interrupt sleep), as well as having to be aware of other people.

 For sensitive people, it is recommended to remove the clocks, and that there are no electronic devices in the bedroom such as TV, computers, tablets, etc., so that the bedroom is not at the same time a living or work room.

 The bed must be comfortable and used only for sleeping (except for sexual intercourse), not for working, watching TV, eating, etc. The goal is to associate the bed with sleep. Reading or listening to music are recommended only when they are associated with sleep and do not have the effect of activating us.

 –       Sleep schedules: night sleep schedules should be as regular as possible and adapted to the type of work and activity we have. Not everyone needs the same amount of sleep, and insisting on sleeping more hours than we need is just as harmful as sleeping less.

 It is very important to keep to the schedule for getting out of bed (the variations should not exceed a margin of two hours), and be careful with the schedules on the weekend, as they can alter the sleep of the first three days of the following week. .

 -The       nap :

 It should not be done more than 7-8 hours after waking up

•             It should not last more than 20 or 30 minutes and

•             It should be about 7-8 hours away from your scheduled nightly sleep time.

 –       Eating habits

•             Avoid exciting drinks (coffee, tea or cola) in the afternoon, as well as tobacco in hours close to sleep.

•             Alcohol before bed can cause insomnia and in snoring patients it can precipitate the appearance of respiratory disorders during sleep.

•             Dinner should be at a time away from sleep and should be as light as possible

•             Avoid drinking a lot of fluids in the hours close to night sleep

 –       Physical exercise: better in the morning or early in the afternoon

 –       Stress and relaxation

  In hours close to going to bed, intellectual work should be avoided. Mark an end to the plans, worries and stressful events of the day

•             If you can’t “wind down” and can’t sleep because of worry, don’t make an effort to sleep. In these cases, it is better to get out of bed and try relaxation exercises to prevent the mind from remaining “active” and promote drowsiness.

Insomnia: How to improve sleep quality

the insomnia consists of having difficulty falling asleep or sleeping uninterrupted. It is a common problem. Most people will have trouble sleeping from time to time due to temporary stress, worry, or an irregular schedule. But when you have trouble sleeping for weeks or months, it can lead to health problems. Worrying about it will only make the situation worse.

Fortunately, if you can change the way you think about sleep, and then make a few simple changes to your lifestyle, you could improve your sleep quality. This topic will give you some tips on how to do it.

•             Many factors affect the quality of sleep. You can use a sleep diary to help you determine what is helpful and what may be getting in the way of a good night’s sleep.

Relaxation music YouTube could be a best cure for the insomnia.

•             Changing one or more of your habits could improve the quality of your sleep.

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