Sleep and rest are two vital elements for our health. To sleep well and during the recommended time is something basic to be able to enjoy a physical and mental well-being that allows us to face our day to day with energy.
While we sleep our organism performs a self-regulating function, repairing damaged cells, restoring the nervous system and restoring balance to all our organs. That is why after a good sleep we feel recovered.
According to several specialists, the recommended number of sleep hours for an adult is around 8 hours a day. However, in our society there is a large number of people who find it difficult to approach that figure and who suffer from various sleep disorders.
Causes of disorders in sleep
One of the main causes that is producing a negative impact on the function of rest is the current lifestyle. The long working hours, stress and excessive daily activities make us feel that we do not have enough time to perform all the tasks we have proposed. Because of this, we frequently decide to solve “the problem” by subtracting time from the part of the day dedicated to sleep. This has negative consequences not only the day after performing this practice but for a much longer time, as there is a mismatch in our body that can last several days.
On the other hand, also related to lifestyle, there are night work shifts or long distance trips that produce the so-called jet-lag effect. In this case, the sleep schedule does not coincide with the usual one, so as in the previous case, our body suffers an imbalance.
Diet is another element that is causing problems in sleep. To be able to fall asleep and sleep properly, it is important that the food we eat provides us with all the essential nutrients we need. Also, we must take into account what to take during the hours of the day near the time of rest.
Other reasons that can negatively influence our sleep are aging or suffering from various diseases that cause us pain or affect our comfort. In these cases it is more complicated to resolve the situation since it does not depend so much on us.
Recommendations for falling asleep
With respect to our lifestyle, we should try to develop the activities that consume more energy at the beginning of the day and avoid carrying out an elevated physical or mental exercise in the hours close to night. Also, try not to overload the day with an unmanageable amount of tasks that force us to reduce sleep time.
In the case of the diet and what we were talking about what kind of food to take during the last hours of the day, it is advisable to avoid copious dinners, the intake of spicy or high-fat foods and the consumption of stimulants such as alcoholic beverages, coffee and chocolate.
We can also add to our diet the consumption of some superfoods (foods with an important nutritional content) that help us to complete mainly the amount of micronutrients we need for the proper functioning of our body.
Implementing these changes in our lives can involve a great effort at the beginning but once it has become our daily routine we will feel more full of energy and vitality, so we can make the most of our days.
And remember, as it has been shown in several studies, sleeping the recommended hours helps to have a longer and better quality life, so taking time away from sleep is actually taking time away from life.
Image source: nomao saeki