According to data from the World Health Organization, at least 40% of the population has inconveniences to reconcile sleep. Prolonged bad rest can cause stress, lack of energy and other problems of.
Feed in a healthy way, perform physical exercise and rest what is necessary There are three fundamental pillars to maintain a balanced life and avoid different health problems. However, on many occasions, an essential aspect of this balance is overlooked: The proper rest. Learning to reconcile sleep not only improves our quality of life, but also helps reduce anxiety and stress levels which entails a reduction in the risk of contracting diseases and pathologies.
According to the World Health Organization (WHO), currently About 40% of the world’s population faces difficulties to achieve a repair dream. This means that almost half of the people experienced Some sleep disorder throughout your lifewhich can seriously impact our physical and mental health.
What are the better sleeping strategies
In times of overage, fast productivity and expansion of technologies, sometimes reconciling sleep can be a challenge for many people, especially when the mind is full of thoughts that hinder relaxation. Fortunately, WHO shared a series of tricks can be very effective to achieve a repairing break.
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The instructor in the Dream Medicine Division of the Harvard Medical School, Rebeca Robbins, He described these tactics as “tools in your better sleeping toolbox.”
1. Controlled breathing: the power of calm
A very effective technique to reduce stress and anxiety before sleep is deep breathing. Inhale and exhaling In a pausada and controlled way, the heart rate decreases, lower blood pressure and activates the parasympathetic nervous system, in charge of the response of “rest and digestion“In this way, the disconnection of concerns is facilitated and a deep and repairing sleep is facilitated.
2. Meditation: Calm the mind and body
The constant practice of meditation can train the mind to stay in the present, freeing it from the thoughts that usually interfere with the night rest. According to the neuroscientist founder of the Center Healthy Minds, Richard Davidson, “when these types of mental exercises are taught to people, Actually changes the function and structure of your brain. “
3. Visualization: an escape for your mind
Visualization is a technique in which We mentally imagine a quiet and relaxing place. This exercise allows the mind to be clear and relieve stress since it creates a mental refuge that helps disconnect from intrusive thoughts. The more detailed and vivid the visualization, more effective will be to induce a state of deep relaxation.
4. Progressive muscle relaxation: loosen the tension
Progressive muscle relaxation is another useful technique to release body tension and favor sleep. This exercise consists of tension and then relax different muscle groups sequentiallystarting from the head to the feet. In this way, the body relaxes completely, which helps reach an ideal state to sleep.
5. APART YOUR CONCERNS: A space for them
Many experts in the field of rest recommend reserving a specific time during the day to address the concerns or thoughts that arise at night. According to Dr. Raj Dasgupta, sleep specialist, the best is “Do not let the concerns invade the bed” The key is to organize a space outside the bedroom for Reflect on problems and let the mind relax when the time comes to rest.
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.
