I discovered the recommendations of the experts to enjoy a truly reparative and prolonged dream.
The lack of rest It can affect daily performance, since there will not be enough energy for the whole day. Many times this happens due to insomnia or Difficulty reconciling sleepso science offers various recommendations that can help to fall quickly in deep sleep.
According to the Mayo Clinic, insomnia can be generated by several causes, among which the alteration of the Circadian rhythmswhich refers to the internal sleep watch, and mental disorders such as anxiety or stress. Also, the feeding It can also be the great cause, since eating in excess and very late can generate acidity, which contributes to Stay awake.
Tips for reconciling sleep according to science
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Sleep hygiene
To be able to sleep well, it is necessary change certain habits of daily routine. For example, experts recommend stop coffee (or minimize its consumption), since caffeine keeps the brain on alert constantly. Also, do exercise During the day it also contributes to sleep conciliation, but it is important Do not do so close to schedule to go to sleep.
Perform activities that promote rest
Specialists advise looking for activities that help the brain relax already give rest signals With the objective that, little by little, the dream can self -regulate. These include exercises such as yoga either Stretching and even the readingsince psychologists claim that reading at night Reduces stress and promotes relaxation.
Do not use the cell phone
Although this may be obvious, many people go to bed and, instead of trying to sleep, They keep the cell phone For a good weather. This is counterproductive not only due to Sleeping Hours Expenditurebut also because exposition to light prolonged you can cut the production of Melatoninthe sleep hormone, so falling will be much more difficult.
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Be careful with sleeping pills
A large part of the people accustomed to insomnia use sleeping medications that contribute to the dream. However, some experts claim that these They don’t really work and that in case of using them, it must be done for a short term, since it can affect the circadian cycle and bring Side effectsas Headaches either tachycardia.
Change the sleep watch
Lack of sleep may also be due to go to bed very late at night. This generates that when one wants to fall asleep earlier, directly It is not tired. That is why it is advisable to start sleeping 15 minutes before day until you reach the ideal schedule, but you should not do Sudden changes of an hour or more in one night.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
