Rapid lifestyles and stress do not allow our minds to settle down as they circulate rapidly in the brain and at times when we need to sleep.
When we are not relaxed in the mind and our body is in twitch, it does not allow us to have a peaceful sleep. There are tricks to relax, soothe your thoughts and fall asleep faster.
“The dream is very important for the functioning of the body and the mind as a whole. It always brings with it life needs, circumstances and habits. Any unpleasant sensations, colds, excessive heat, pain, anxiety, uncertainty and other unpleasant sensations transmit to the brain information that interferes with sleep and sleep,” explains Dr Branislava Chilich, a family medicine specialist.
She says that sleep is influenced by many factors that can be divided into those we are influenced by and others beyond our control, such as illnesses, problems at work or in private life.
Factors we can influence
“We sleep in a darkened room because our body secretes melatonin in the dark, the hormone responsible for sleep – among other things, that’s why we sleep at night. So you should turn off the lights, turn down the blinds if the street lamp is too bright for your room.
Mute external sounds, normally if you can. It is good to have a hot drink, tea, milk, cocoa so that blood circulation is more redistributed to the digestive tract and less to the brain. It is known that the consumption of milk contains the amino acid L tryptophan, which helps people to fall asleep, “advises Dr Branislava.
She adds that it is not good to watch disturbing movies or play war games before bedtime. Also, not sleeping well for more than 10 to 15 minutes during the day.
“It is good to insert a bedtime ritual that will make you a conditioned reflex for getting ready for sleep. These are, for example, reading light literature, music, showering, drinking hot drinks, or other things that we end the workday, which in some way separate us from alertness and bring us closer to sleep, ”adds the doctor.
She notes that it is important to avoid coffee, nicotine and alcohol before going to bed. It is also not good to exercise before bed, as it awakens the body.
It is advisable to meditate before bed, to relax in a warm bath … In addition, it is very important that the bed, mattress and pillows be quality and comfortable.
What happens when we are not asleep?
We get sick because the immune system is weakened by lack of sleep, and when the immune system is weak, the body is more difficult to fight with various diseases. The brain works slowly and it is difficult for us to make a good decision and concentrate on anything. It can be very dangerous, especially for people who spend a lot of time behind the wheel.
People who sleep less than five hours a day are prone to obesity. During the day they do not have enough energy, so they reach for unhealthy food and move less.
The skin looks worse – wrinkles are more pronounced, more age spots appear, acne appears. Basically, the body ages faster when it is tired. The risk of cardiovascular disease is higher, as is the risk of developing cancer. Sexual need decreases. If we sleep for less than five hours and thus a week, the sex hormone levels will decrease.
Sleep for 60 seconds
Dr Andrew Weil, a Harvard-educated physician, is a keen advocate of 4-7-8 breathing techniques that relax muscles and purify minds based on ancient Indian practice.
With this technique, more oxygen enters the lungs and thus the whole body, thereby relaxing it. Dr Weil recommends this technique, not only before bedtime but also during the day when we are stressed.