8 steps to sleep well and rest better

Eight Steps to Sleep Well
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Eight Steps to Sleep Well
1. No Light
It is essential to regulate the hormonal system that the room is dark, with no lights on, nor windows through which streetlight enters. The pineal gland is sensitive to light. When luminosity decreases, it secretes more melatonin (also known as the sleep hormone), which induces a state of relaxation and drowsiness. It is a hormone that regulates sleep, so if there is light at night, less melatonin will be secreted and it will be harder to rest well. At dawn, its secretion is inhibited and serotonin secretion increases, which is precisely involved in the production of melatonin. The intensity of artificial light at night in cities does not help regulate the natural sleep cycle. This characteristic of our era and the derived culture of nightlife have changed sleep patterns. Natural rhythms have been disrupted.
2. Food and Drink
Experts recommend having dinner at least 90 minutes before going to bed, a meal that does not cause heavy digestion. They also advise not going to bed hungry. That wouldn’t help with rest either. For dinner, better foods that meet the dual condition of being light and rich in tryptophan, an amino acid associated with the production of melatonin, the sleep hormone mentioned in the previous point. Sweets, avoid them. They can produce blood sugar spikes that later become hypoglycemia, which does not allow good rest. On the other hand, it is also recommended to avoid stimulating drinks, such as cola soft drinks, coffee and tea.
3. Electromagnetic Pollution and Technologies
Watching TV before sleeping or the computer screen, having the phone charging on the bedside table or other devices that need a transformer can cause alterations, according to Lluís de Lecea, specialist in sleep neurobiology at Stanford University, and Magda Havas, researcher of the biological effects of electromagnetic pollutants and associate professor of environmental studies at Trent University in Canada. Experts assure that screen images excite the brain, although it is also true that some people fall completely asleep in front of certain television programs. On the other hand, the brightness of the screen confuses the pineal gland, which is the one that secretes melatonin.
4. The Myth of Eight Hours
Sleeping eight hours can be counterproductive. At least this is what emerges from a study carried out by the American Cancer Society and ratified by Daniel Kripke, professor emeritus of the psychiatry department at the University of California, San Diego, in an article published in 2002 in Archives of General Psychiatry. In this study, one million one hundred thousand people participated for six years and focused on hours slept and their relationship with the frequency of sleep disorders, such as insomnia and other possible consequences. The results were surprising because they confirmed that people who sleep seven hours each night have a lower mortality rate than those who sleep eight hours or more.
That apparently wise saying that ideally divided the day into eight hours for work, another eight hours for leisure and the remaining eight hours for rest falls apart, not only because of the economic crisis, where some don’t work and others work too many hours, but because some experts point out that sleeping eight hours is not an ideal. In this study, almost half of the people slept eight hours or more.
«The old concept that the optimal duration of sleep is eight hours is not scientifically supported,» states Daniel Kripke. He then adds that the increased mortality risk as a result of increased sleep could be related to «sleep apnea,» which could block the patient’s breathing and cause significant health alterations. In the aforementioned study, the mortality risk rates of women who usually slept seven hours were 13% lower than those who slept eight hours, 23% lower than those who slept nine hours, and 41% lower than those who slept ten. In the case of men, the rates decreased by 12%, 17% and 34%, compared to those who slept eight, nine and ten hours, respectively.
In summary, sleeping a lot can be counterproductive. By the same rule, if you think that to achieve eternal life you shouldn’t sleep any hours, you’re also wrong, although sleeping little is not as dangerous. Daniel Kripke points out that women who only slept five hours increased the risk rate by 5%, while in men this percentage was 11%. And he concludes that sleeping an average of 4.5 hours appears associated with a lower mortality rate than half of the study sample that slept eight hours or more. According to this study, the ideal for having a lower mortality rate is between 6.5 and 7.4 hours.
Sure? Some studies corroborate it while others reach different conclusions. Experts do not agree and assure that it depends on each person and, of course, on age. «The hours you need to sleep, like the color of your hair, are largely determined by genetics,» explains Matthew Edlund, a doctor specialized in the biological rhythms of rest, director of the Center for Circadian Medicine in Florida and author of, among other books, Active Rest (Ed. Urano). Edlund mentions studies carried out three years ago, in 2009, with a mother and daughter with a rare version of the DEC2 gene, which affects circadian rhythms (the body’s internal natural rhythms). «These studies demonstrated that for both (mother and daughter) it was normal and restorative to sleep from 10 pm to 4 am: six hours. It was the amount of time they needed to sleep.» This same expert points out that, if a reference is desired, for babies it is between 16 and 18 hours; for children 2 to 4 years old, 12 hours plus a nap; 4 to 6 years old, 12 hours; 6 to 11 years old, between 10 and 11 hours; 11 to 14 years old, 9 hours; from 15 years old, between 7 and 8 hours. And in older people it can drop to six hours. But he insists that each person is different. Matthew Edlund notes that he himself has a colleague who only needs to sleep two to three hours a day to feel like new, «although as he gets older he sometimes prefers to sleep four hours.»
5. Schedules
Until now, more or less everyone has it clear that the best is to sleep the necessary hours but continuously and that waking up at night is a waste of time and a sure symptom of accumulated stress during the day. It may be, but what the body would do under normal conditions is another thing. This is what Roger Ekirch, a history professor at Virginia Polytechnic Institute and State University (Virginia Tech) who has specialized in researching everything related to sleep throughout history, assures. In his book At day’s close: night in the past he collects several references. Among the most striking are the investigations carried out by psychiatrist Thomas Wehr twenty years ago. The conclusion is that the natural pattern of the body is to sleep between three and four hours, wake up and remain awake for one to two hours, and go back to sleep for another three or four hours. In addition to this experiment, Roger Ekirch has collected a significant amount of historical references that also support this experiment. It was from the 19th century that the reference to sleeping in two stages was lost. If so, perhaps people would be less anxious if three hours after going to bed their eyes open wide. At least before it was normal. Now it is common, but not considered normal.
6. Activity
Exercising regularly is good, but not before going to bed (except relaxation exercises), as it can act as a stimulant since it stimulates the body. Ideally, exercise should be done in the mid-afternoon. It is when it is most benefited by the natural cycle of the hormonal system, which puts the body in conditions to get the most out of exercise. In addition, it can become a good stress reliever after work.
7. Should I Throw Away the Mattress?
Without a doubt, the mattress is important, and no less important is its maintenance. Young and not-so-young people complain of back pain after sleeping. They sleep the recommended hours and, instead, wake up tired and with a stiff body. They don’t rest well despite following all the recommendations. The mattress comes into play. According to the Spanish Bed Association, Spain is the European country where the most people sleep on old mattresses. They are changed every 12.6 years on average, while in Europe this figure is around ten years, as reflected in a study carried out by the European Bedding Industries Association. While it is true that mattress quality also determines its duration, it is advisable to keep a few tips in mind to keep it in good condition, as indicated by the Spanish Bed Association.
What to do? Air it every day. It is better to wait 5 to 10 minutes (with the window open if possible) before making the bed. Turn the mattress over at least four times a year, from left to right and from head to toe. Cleaning a mattress is difficult, so the best option is to protect it and always use a 100% cotton breathable cover. In addition, if possible, it is preferable to use a cover model that leaves the lower part of the mattress exposed, for correct ventilation of the entire rest equipment.
Clean the surface of the mattress with a vacuum cleaner, if possible every two weeks, to ensure that at least some of the mites and accumulated particles are removed. Before buying, it is advisable to try mattresses, bases and pillows simulating the positions adopted while sleeping. In the case of couples, it is convenient to take into account the occupied spaces and consider freedom of movement so that there are no interferences during sleep. Always change the mattress every ten years at most. After that time, the original firmness and hygiene conditions will have changed and not only will it not perform its function correctly, but it could even be harmful to health.
What not to do? It is not advisable to dry-clean the mattress or soak the upholstery of the rest equipment. It is also not recommended to use baking soda or other chemical elements that can damage the surface and even penetrate inner layers and deteriorate them. The old practice of beating the mattress to release dust and accumulated dead cells is not recommended for modern equipment, which could be damaged. Never fold or bend a mattress (except articulated mattresses), not even for a short time, as it will damage it irreversibly. Do not place sharp or heavy objects on it; although the mattress may seem like an ideal surface for placing furniture, they could cause irreparable damage. The mattress is designed for sleeping, not for jumping on. Do not use the mattress on a base that does not cover at least 60% of its surface or is in poor condition. Never use boards between the mattress and the bed base, as this can reduce the life of the mattress and even invalidate the warranty terms.
8. Natural Materials
We already know how to keep a mattress in optimal conditions. But what materials are the most suitable? Dreaming of an ideal bed, José Castillo, general director of Hästens for Spain, Andorra and Portugal, recommends using mattresses made of natural products (see attached text). Horsehair, cotton, linen and wool stand out. Now only the most important thing remains: go to bed and review what has been done during the day, as a spectator of a movie. You will almost certainly fall asleep.
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