We spend a third of our lives sleeping, so doing it correctly is of utmost importance for the health and proper functioning of our body. To achieve this, there is something called sleep hygiene.
The dream is a basic function of the human body which requires to be fulfilled in a timely manner to fully obtain its benefits both physically and mentally and emotionally.
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Benefits of having a restful sleep
According to the National Autonomous University of Mexico (UNAM)the action of sleeping covers several important aspects for health, in addition to providing the physical rest necessary to carry out our daily activities with energy, there are others benefits internals that we can obtain:
- Physical development: When you reach deep sleep, the body produces growth hormone (somatotropin). For this reason, children and adolescents should sleep more hours than adults.
- Strengthening higher mental functions: The brain recovers by dreaming, which is when we reach the deepest stage of sleep, called the REM phase. Dreaming makes your brain stronger and more efficient to solve intellectual tasks.
- Strengthening the immune system: While we sleep the body prepares and reinforces the antibodies that defend us against diseases; In addition, some chemical substances necessary for the proper functioning of the body are produced during sleep.
- Emotional balance: Sleeping well is closely linked to the way we act and live with our environment, as it can influence our mood.
In general, sleeping well is part of a healthy lifestylebut how can we achieve it? The secret is in good sleep hygiene.
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What is sleep hygiene?
Sleep hygiene is a series of habits and practices that promote quality and restful sleep. Its goal is to help people improve the duration and depth of sleep to positively impact their physical health y mental.
What actions are recommended to have good sleep hygiene?
According to the Ministry of HealthTo achieve adequate sleep hygiene, the following must be taken into account: recommendations:
- Always get up and go to bed at the same time (including weekends).
- Have a quiet, comfortable, dark bedroom with a temperate atmosphere.
- Choose a light dish for dinner.
- Use a comfortable mattress and pillow.
- Avoid using screens at least three more before going to bed.
- Do not consume coffee or energy drinks that contain stimulants at night.
- Do not do physical activity at least three hours before going to bed.
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Although with these recommendations you can optimize the quality of your sleep, there are other factors that can lead you to not be able to sleep properly such as sleep apnea and the insomnia.
focused on sleep disorders that can help you detect and correct these conditions, thus improving your quality of sleep and consequently your quality of life and your health.
How can technology impact sleep quality, and what steps can be taken to mitigate its effects?
Interview Between Time.news Editor and Sleep Hygiene Expert
Editor: Welcome to Time.news! Today, we have a special guest, Dr. Elena Ramirez, a renowned sleep specialist, joining us to discuss the vital topic of sleep hygiene. Thank you for being here, Dr. Ramirez!
Dr. Ramirez: Thank you for having me! I’m excited to delve into such an important aspect of health.
Editor: To kick things off, can you explain what sleep hygiene actually means and why it’s essential for our overall well-being?
Dr. Ramirez: Absolutely! Sleep hygiene refers to a set of practices and habits that promote quality and restful sleep. It’s crucial because poor sleep hygiene can lead to restless nights, affecting both our physical health and mental wellness. Since we spend about a third of our lives sleeping, optimizing this time can significantly enhance our daily functioning.
Editor: That’s fascinating! It seems like there are several benefits to achieving restful sleep. Could you elaborate on some of these benefits?
Dr. Ramirez: Certainly! According to research from the National Autonomous University of Mexico, getting proper sleep allows for essential physical and mental processes. For example, during deep sleep, our body produces growth hormone, which is vital for physical development, especially in children and adolescents. Additionally, dreaming—occurring in the REM stage—strengthens our brain’s cognitive functions, helping us tackle intellectual tasks. There’s also a significant link between sleep and our immune system, with sleep contributing to antibody production and overall emotional regulation.
Editor: Those benefits sound compelling! Now, let’s talk about how to achieve better sleep hygiene. What are some practical recommendations you can share with our audience?
Dr. Ramirez: I’d be happy to! Here are several key practices to enhance sleep hygiene:
- Maintain a consistent sleep schedule – Go to bed and wake up at the same time every day, even on weekends.
- Create a peaceful sleep environment – Your bedroom should be quiet, comfortable, dark, and at a mild temperature.
- Mind your dinner choices – Opt for light meals before bed.
- Invest in comfort – A good mattress and pillow can make all the difference.
- Limit screen time – Avoid electronic devices at least three hours before bedtime to prevent blue light from disrupting your circadian rhythm.
- Be mindful of stimulants – Cut out coffee and energy drinks in the evening.
- Exercise smartly – Avoid vigorous physical activity in the hours leading up to sleep.
Editor: Those are really actionable tips! With so many people struggling with sleep issues today, what do you think are the main causes behind these challenges?
Dr. Ramirez: Stress and lifestyle factors are significant contributors. The rise of technology and our increasingly busy lives can disrupt our natural sleep cycles. Increased screen time, irregular schedules, and high-stress levels are common culprits that lead to poor sleep quality. Additionally, many people underestimate the importance of relaxation time before bed, which can significantly affect their ability to unwind and fall asleep.
Editor: It sounds like creating a soothing nighttime routine could be very helpful. Before we wrap up, Dr. Ramirez, could you share one final piece of advice for our readers to improve their sleep quality?
Dr. Ramirez: Certainly! I encourage everyone to prioritize their sleep as much as they do their work and social lives. Recognizing that adequate rest is a cornerstone of health will motivate individuals to embrace good sleep hygiene practices. And remember, good sleep isn’t just about quantity; quality is essential, too!
Editor: Thank you so much for sharing your expertise with us, Dr. Ramirez. This conversation has been enlightening, and I’m sure our readers will benefit greatly from your insights on sleep hygiene.
Dr. Ramirez: Thank you for having me! I hope everyone finds ways to cultivate better sleep habits for a healthier life!
Editor: That wraps up our interview. Thank you to our audience for tuning in, and remember to value your sleep—it’s vital to your well-being!