"To sleep well, you must first proposed sleep and get some sleep," says Antonio Vela, Professor of Psychiatry at the Faculty of Medicine of the Autonomous University of Madrid, specializing in neurology and neurophysiology, one of the pioneers in the study of sleep in Spain and CEO of Circadies, an institution owned by the General Foundation of the Autonomous University of Madrid and the Madrid science Park, created in order to transfer knowledge and technologies in sleep and chronobiology from the scientific to the corporate world . And do not sleep well. It also notes the sleep disorders unit of the Spanish Society of Neurology and Thoracic Surgery. Studies that did a few years ago in Spain found that 30% of the population suffers insomnia. And also handles data like World Health Organization, which states that 40% of the population does not rest well.
Here we enumerate some factors that can help improve sleep quality, but not everyone will influence the same way. Also demystify some topics, such as the need to sleep eight hours to rest well. Nothing like self-observation and experimentation. By the way, alone or with sleep also affects the rest. But studies do not agree on what can be better. Maybe because we're still in bed. According to experts, we move between five and ten times every hour.
Here we enumerate some factors that can help improve sleep quality, but not everyone will influence the same way. Also demystify some topics, such as the need to sleep eight hours to rest well. Nothing like self-observation and experimentation. By the way, alone or with sleep also affects the rest. But studies do not agree on what can be better. Maybe because we're still in bed. According to experts, we move between five and ten times every hour.
1. No light
It is essential to regulate the hormonal system that the room is dark, no lights open, no windows through which light from the street lamps. The pineal gland is sensitive to light. When it gets darker, secretes more melatonin (also known as the sleep hormone), which induces the state of relaxation and drowsiness. It is a hormone that regulates sleep, so if there is light at night, melatonin will segregate less and cost more rest well. At sunrise, is inhibited and increases segregation of serotonin, which is involved in precisely the production of melatonin. The intensity of artificial light at night in the cities does not help regulate the natural sleep cycle. This feature of our age and nightlife culture derived from it have changed sleep patterns. The natural rhythms are disrupted.
2. Food and drink
Experts recommend dinner at least 90 minutes before going to sleep, a meal that does not cause indigestion. Also advise against going to bed hungry. Nor would help at the break. When dining, best foods that fulfill the dual condition of light and rich in tryptophan, an amino acid associated with the production of melatonin, the sleep hormone mentioned in point. The sweets, avoid them. They may cause blood sugar spikes after hypoglycemia will become, making it impossible to rest well. On the other hand it is also recommended to avoid exciting drinks such as cola, coffee and tea.
3. Electromagnetic Pollution and technologies
Watching TV before bed or computer screen, have the phone charging at the head of the room or other devices that require a transformer can produce alterations, according to warnings Lluís de Lecea, Sleep neurobiology specialist at Stanford University and Magda Havas, a researcher of the biological effects of electromagnetic pollutants associate professor of environmental studies at Trent University in Canada. Experts say that the screen images excite the brain, although it is true there who is completely asleep in front of some television programs. Moreover, the brightness of the display confusing the pineal gland, which is secreted melatonin.
4. The myth of the eight hours
Sleep eight hours can be counterproductive. At least that is what emerges from a study by the American Cancer Society and confirms Daniel Kriped, professor emeritus in the department of psychiatry at the University of California, San Diego, in an article published in 2002 in Archives of General Psychiatry . In this study involved one million one hundred thousand people for six years and was focused on the hours of sleep and its relation to the frequency of sleep disorders such as insomnia and other possible consequences. The results were surprising because they found that people who sleep seven hours each night have a lower death rate than those who sleep eight hours or more.
He said apparently wiser than the day divided ideally eight hours for work, eight hours for leisure time and the remaining eight hours for rest breaks down, not because of the economic crisis, where there are those who do not work and others who do too many hours, but because some experts say that sleep eight hours is not ideal. In this study, nearly half of all people sleeping eight hours or more.
"The old concept that the optimal duration of eight hours sleep is not supported scientifically," says Daniel Kriped. Then add to the risk of increased mortality as a result of increased sleep may be related to "Sleep Apnea", which could block the patient's breathing and cause major alterations in health. In the above study, the risk of mortality rates of women who regularly slept seven hours were 13% lower than those who slept eight hours, 23% lower than those who slept nine hours and 41% lower than that slept tenfold. In the case of men descended rates 12%, 17% and 34%, compared to those who slept eight, nine and ten hours respectively.
In short, they sleep much can backfire. By the same token, if you believe that to achieve eternal life would not have to sleep any time, also wrong, but sleep deprivation is not as dangerous. Daniel Kriped notes that women who slept only five hours, the hazard rate increased by 5%, while in men this percentage is 11%. He concludes that sleeping an average of 4.5 hours is associated with lower mortality than half the study sample who slept eight hours or more. According to this study, the ideal to have a lower mortality rate is between 6.5 hours and 7.4 hours.
Are you sure? Some studies corroborate while others come to different conclusions. Experts do not agree and say that depends on the individual and of course, age. "The hours we need to sleep, like the color of your hair, are largely determined by genetics," says Matthew Edlund, physician specializing in biological rhythms of rest, director of the Center for Circadian Medicine in Florida and author of , among other books, Active Rest (Ed. Uranus). Edlund studies mentioned about three years ago, in 2009, with a mother and a daughter with a rare version of the gene DEC2, affecting circadian rhythms (the body's natural internal rhythms). "These studies showed that both (mother and daughter) was normal and refreshing sleep from 10 pm to 4 am, six hours. It was the amount of time needed to sleep. " The same authority states that, if you want a reference, for babies is between 16 and 18 hours for children 2-4 years old, 12 hours nap, from 4 to 6 years, 12 hours 6 to 11 years, between 10 and 11 hours, from 11 to 14 years, nine hours, from 15, between 7 and 8 hours. And older people can drop to six hours. But he insists that each person is different. Matthew Edlund points out that he has a colleague who needs sleep only two to three hours a day to feel like new, "but as you get older sometimes prefer to sleep four hours."
He said apparently wiser than the day divided ideally eight hours for work, eight hours for leisure time and the remaining eight hours for rest breaks down, not because of the economic crisis, where there are those who do not work and others who do too many hours, but because some experts say that sleep eight hours is not ideal. In this study, nearly half of all people sleeping eight hours or more.
"The old concept that the optimal duration of eight hours sleep is not supported scientifically," says Daniel Kriped. Then add to the risk of increased mortality as a result of increased sleep may be related to "Sleep Apnea", which could block the patient's breathing and cause major alterations in health. In the above study, the risk of mortality rates of women who regularly slept seven hours were 13% lower than those who slept eight hours, 23% lower than those who slept nine hours and 41% lower than that slept tenfold. In the case of men descended rates 12%, 17% and 34%, compared to those who slept eight, nine and ten hours respectively.
In short, they sleep much can backfire. By the same token, if you believe that to achieve eternal life would not have to sleep any time, also wrong, but sleep deprivation is not as dangerous. Daniel Kriped notes that women who slept only five hours, the hazard rate increased by 5%, while in men this percentage is 11%. He concludes that sleeping an average of 4.5 hours is associated with lower mortality than half the study sample who slept eight hours or more. According to this study, the ideal to have a lower mortality rate is between 6.5 hours and 7.4 hours.
Are you sure? Some studies corroborate while others come to different conclusions. Experts do not agree and say that depends on the individual and of course, age. "The hours we need to sleep, like the color of your hair, are largely determined by genetics," says Matthew Edlund, physician specializing in biological rhythms of rest, director of the Center for Circadian Medicine in Florida and author of , among other books, Active Rest (Ed. Uranus). Edlund studies mentioned about three years ago, in 2009, with a mother and a daughter with a rare version of the gene DEC2, affecting circadian rhythms (the body's natural internal rhythms). "These studies showed that both (mother and daughter) was normal and refreshing sleep from 10 pm to 4 am, six hours. It was the amount of time needed to sleep. " The same authority states that, if you want a reference, for babies is between 16 and 18 hours for children 2-4 years old, 12 hours nap, from 4 to 6 years, 12 hours 6 to 11 years, between 10 and 11 hours, from 11 to 14 years, nine hours, from 15, between 7 and 8 hours. And older people can drop to six hours. But he insists that each person is different. Matthew Edlund points out that he has a colleague who needs sleep only two to three hours a day to feel like new, "but as you get older sometimes prefer to sleep four hours."
5. Schedules
So far everyone to some extent is clear that it is best to sleep but the hours are followed and to wake up at night is a waste of time and a sure sign of stress accumulated during the day. Maybe, but what the body would in normal conditions is another matter. This is what ensures Roger Ekirch, a history professor at Virginia Polytechnic Institute and State University (Virginia Tech) who has specialized in researching all you have to do on sleeping throughout history. In his book At day's close: night in the past includes several references. Among the most striking are the investigations by the psychiatrist Thomas Wehr twenty years ago. The conclusion is that the body's natural pattern is to sleep three to four hours, wake up and stay awake between one and two hours, and go back to sleep three or four hours. Apart from this experiment, Roger Ekirch has collected a large amount of historical references also support this experiment. It was from the nineteenth century that the reference was lost sleep in two stages. Thus, maybe people would be less anxious if within three hours of bedtime his eyes open wide. At least before it was normal. It is now common, but it is considered normal.
6. Activity
Exercising regularly is good, but not before bedtime (except relaxation exercises), which can act as an exciting given that stimulates the body. Ideally exercise should be done by mid-afternoon. It is when he is most benefited by the natural cycle of the hormonal system, which puts the body in a position to get more from exercise. Additionally, you can become a good de-stressing after work.
7. Shot? Mattress?
It is certainly important to the mattress, and no less important is maintenance. People young and not so young people complain of back pain after sleeping. Sleeps recommended hours and, instead, wake up tired and stale body. Not well rested despite following all recommendations identified. Mattress comes into play. According to the Spanish Association of Bed, Spain is the European country where most people rely on old mattresses. They change every 12.6 years on average, while in Europe the figure is around ten years, as reflected in a study by the European Bedding Industries Association. While it is true that the quality of the mattress also determines its duration, it is advisable to keep in mind a few tips to keep in good condition, as stated in the Spanish Association of Bed.
What to do? Ventilate every day. It is better to wait for 5-10 minutes (and with the window open if possible) before bed. Turn the cushion at least four times a year, from left to right and top to bottom. Cleaning a mattress is difficult, so the best option is to protect and always use a 100% cotton breathable cover. Also, if possible, it is preferable to use a cover model that leaves the bottom of the mattress outdoors for proper ventilation of the whole team off. Clean with a vacuum the mattress surface, if possible every two weeks, so it is guaranteed that at least part of the mites and particles accumulated leave. Before buying it is advisable to test the mattresses, pillows and simulating the positions taken during sleep. For couples should consider occupied spaces and consider the freedom of movement that interference will not occur during sleep. Always change the mattress every ten years or less. After that time, the firmness and health conditions have changed original and provide not only function properly, but could even be harmful to health.
What not to do? It is advisable to clean the mattress dry and soak the rest of the team upholstery. Nor is it advisable to use baking or other chemicals that can damage the surface and even penetrate inner layers and damaging them. The ancient practice of hitting the mattress to loosen dust and dead cells is not recommended for modern equipment that could be damaged. Never bend or fold a mattress (except articulated mats), even for a short time, as it will damage irreversibly. Do not place heavy or sharp objects, although the mattress seems an ideal surface for supporting furniture, could cause irreparable damage. The mattress is designed to rest, not to jump on it. Do not use the mattress on a basis that does not cover at least 60% of its surface or is in poor condition. Never use tables between the mattress and the bed base, that can reduce the life of the mattress and even invalidate the warranty terms.
What to do? Ventilate every day. It is better to wait for 5-10 minutes (and with the window open if possible) before bed. Turn the cushion at least four times a year, from left to right and top to bottom. Cleaning a mattress is difficult, so the best option is to protect and always use a 100% cotton breathable cover. Also, if possible, it is preferable to use a cover model that leaves the bottom of the mattress outdoors for proper ventilation of the whole team off. Clean with a vacuum the mattress surface, if possible every two weeks, so it is guaranteed that at least part of the mites and particles accumulated leave. Before buying it is advisable to test the mattresses, pillows and simulating the positions taken during sleep. For couples should consider occupied spaces and consider the freedom of movement that interference will not occur during sleep. Always change the mattress every ten years or less. After that time, the firmness and health conditions have changed original and provide not only function properly, but could even be harmful to health.
What not to do? It is advisable to clean the mattress dry and soak the rest of the team upholstery. Nor is it advisable to use baking or other chemicals that can damage the surface and even penetrate inner layers and damaging them. The ancient practice of hitting the mattress to loosen dust and dead cells is not recommended for modern equipment that could be damaged. Never bend or fold a mattress (except articulated mats), even for a short time, as it will damage irreversibly. Do not place heavy or sharp objects, although the mattress seems an ideal surface for supporting furniture, could cause irreparable damage. The mattress is designed to rest, not to jump on it. Do not use the mattress on a basis that does not cover at least 60% of its surface or is in poor condition. Never use tables between the mattress and the bed base, that can reduce the life of the mattress and even invalidate the warranty terms.
8. Natural materials
We know how to keep a mattress in top condition. But what are the most suitable materials? Posts to dream of an ideal bed, Jose Castillo, CEO of Hastens to Spain, Andorra and Portugal, recommended mattresses that are made from natural products (see accompanying text). Highlights include horsehair, cotton, flax and wool. Now only the most important: lie down and review what has been done during the day as a spectator in a movie. They sleep almost certain.
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