Each person is different and therefore we have different sleep needs. The number of hours we need to sleep will depend on several factors such as age or physical activity during the day. As we age, sleep is lighter and there is a greater probability of suffering disorders associated with night rest. In any case, and at any age, a restful sleep is essential for good health.
According to data from the Spanish Society of Neurology, between 20% and 48% of the adult population in our country suffer from difficulty falling asleep and staying asleep. The causes? They are many and very diverse. Among the main ones we find emotional alterations typical of everyday life, psychiatric illnesses (anxiety or depression) and physical disorders that cause pain, itching or discomfort.
There are some tips that you can follow to improve your quality of sleep, such as taking care of the temperature of the room where we sleep, noise or light that may come from the street. Other habits, such as keeping regular schedules or avoiding the use of electronic devices before bed, will help us fall asleep more quickly.
10 NATU TIPS
- Establish as regular a sleep schedule as possible. Going to bed and getting up at the same time every day regulates the sleep rhythms that your body sets.
- External factors matter. Keeping the bedroom dark, well ventilated, quiet and at a comfortable temperature will help you sleep better.
- The bed must be in good condition. The quality of the mattress must be good. The pillow must have the appropriate density and height.
- Regulate meal times. It is also not recommended to eat or drink large amounts during the three hours before going to bed, since heavy digestion interferes with sleep.
- Avoid very long naps during the day. Normally, with a duration of 15-30 minutes and a minimum interval of 7 hours from the end of the nap until the time you go to sleep, it would be recommended.
- Move during the day. Getting 40 minutes of exercise every day is good for your health. Even so, do it 4 to 6 hours before bed.
- Go to bed as soon as you're sleepy. Do not prolong the nights watching television.
- Establish your relaxing bedtime ritual. Reading, listening to music, practicing relaxation exercises, a bath or shower, etc.
- Healthy life style. We recommend you eliminate the consumption of tobacco, alcoholic beverages or stimulant substances so that they alter the quality of sleep.
- Consider introducing the possibility of using natural nutritional solutions into your routine. Some food supplements, such as NATUSURE® NatuSleep they can help you reduce the time it takes to fall asleep, improve your quality of sleep and regulate your sleep cycle.