Is your sleep not refreshing enough?
We’ve already talked about the effects of sleeping badly: it accelerates inflammatory processes, bad mood, fatigue and others. However, sometimes we don’t think about the reasons why we’re not sleeping well.
One of the most common reasons why people sleep poorly is emotional, especially stress. But what happens when the body is stressed? Definitely, the mind does not relax and the hypothalamic, pituitary, adrenal axis is activated. Let’s talk about this:
This axis evolved to protect us. Imagine: before, sleeping in the open, people were worried that a tiger or any animal could attack. Of course, they were on alert and the axis was responsible. It’s something evolutionary: when we feel worry or fear, we are alert.
In our days, there are no tigers chasing us, but we do have a message, a call, job news, relationship news, relatives, that do not threaten our survival, but that do keep us alert.
And there’s also the stress derived from various events. A few months ago, people told me that, as a result of the September tremor, any alert similar to the seismic alert made them wake up immediately, and that’s just that: the hypothalamic, pituitary, adrenal axis is active.
It’s important to sleep well; but, of course, with all that we have said, you are probably asking, “how am I going to sleep well with so many things that happen in a day”. Well, as humanity we have developed countless tools and techniques that can be useful, such as meditation and exercise, but I want to invite you to promote good sleep hygiene in your life.
- Avoid blue light.
The blue light at night is a modern problem, we were never so exposed to it before the last century. What is blue light? All the light that, once the sky has darkened, emanates from the devices we have created: television, computers, cell phones, tablets, etc. When have you seen the sun rise to its maximum glow at 12 o’clock at night? Never, in most of the parts where we have evolved. Our advice is that, when dark, avoid artificial light.
- Let the light guide you.
There are people who fall asleep at 4 in the morning and wake up at 12 a.m. However, even with that disproportionate rhythm, blinds or curtains are lowered for comfort to avoid light. That also influences bad sleep. It is best to sleep when there’s no light and wake up when the sun starts to rise. For example, you can go to bed at 10:30 p.m. and get up at 7 p.m.
- Don’t overeat.
When you eat too much, or even a little more food than usual, you probably won’t get the same amount of rest. I recommend you dine lightly and always do it only if you are hungry, so the body can dedicate itself to what it should do during sleep: to repair itself and rest.
- Get every electronic device out of your bedroom.
It’s ideal that your bedroom is illuminated by dim lights and that there’s no computer or television inside. But something still much more important: the internet router must be the furthest thing from your room, because studios are discovering the negative effects that we’re having by the electromagnetic and radiofrequency contamination of this type of devices.
Take these little advices and you’ll see the difference. Once you practice it, write and tell me how you’ve been feeling.