{"id":6974,"date":"2023-08-10T12:24:03","date_gmt":"2023-08-10T12:24:03","guid":{"rendered":"https:\/\/www.sinews.es\/?p=6974"},"modified":"2024-06-18T07:00:06","modified_gmt":"2024-06-18T07:00:06","slug":"toss-and-turn-toss-and-turn-why-cant-i-sleep","status":"publish","type":"post","link":"https:\/\/www.sinews.es\/en\/dando-vueltas-en-la-cama-por-que-no-puedo-dormir\/","title":{"rendered":"Toss and turn, toss and turn: Why can\u2019t I sleep?"},"content":{"rendered":"

Sleep is an essential aspect of our overall well-being, yet many individuals struggle to achieve restful and deep sleep. Sleep hygiene, a set of habits and practices aimed at promoting quality sleep, plays a vital role in ensuring restorative rest and maintaining good health.<\/p>\n<\/div>

What happens when we sleep and why is it important?<\/span><\/h2><\/div>
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Sleep is a complex physiological process vital for memory consolidation, emotional regulation, and physical restoration<\/strong>. During sleep, the brain and body undergo essential repairs, allowing us to wake up feeling refreshed and reenergised, and lower our probability of developing health problems such as cardiovascular problems, or a weakened immune system. If we have a disrupted sleep pattern, not only does it increase the likelihood of developing health problems<\/strong>, but it can also affect our mood and overall well-being and quality of life.<\/strong><\/p>\n

There are several physiological processes involved when we sleep. We all have an internal biological clock, known as the circadian rhythm, which helps us to regulate our sleep-wake cycle. It is influenced by external factors such as light and darkness. Disruptions to the circadian rhythm, such as irregular sleep schedules or exposure to artificial light at night, can lead to sleep disturbances and health problems. This is also why we feel jet-lagged when travelling to other time zones, and why we might struggle with shift work. In order to help us sleep well and stay awake, we are also influenced by different hormones. When it is time to sleep, our body will release more of the hormone melatonin, which makes us sleepier. When it is time to wake up, more cortisol will be released, making us more prepared to start our day.<\/p>\n<\/div>

\"Dando<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><\/div><\/div>

What then is interrupting my sleep?<\/span><\/h2><\/div>
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There are many different factors that may influence our poor sleep. Some general examples of what tends to make it more difficult for people to have a good sleep quality, is an irregular sleep schedule or having a high physiological activation. Changing our sleep schedules everyday makes it more challenging to have good quality sleep, as you then work against your internal clock and hormone release. Your body might not be prepared to fall asleep when you go to bed. If you have been stressed most of the day and had a high physiological activation during the whole day or just before going to sleep, it would also be more difficult. You are then preparing yourself for a possible dangerous situation, and your body would not allow you to enter deep sleep as you must be prepared to fight or flight.<\/p>\n<\/div>

How can we develop a good sleep hygiene?<\/span><\/h2><\/div>
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Sleep hygiene encompasses a range of practices that facilitates healthy sleep patterns and promote better sleep quality. There are several things we can do in order to increase our sleep quality, here are some general examples.<\/p>\n<\/div>

What can I do during the day or evening?<\/span><\/h2><\/div>
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Regular physical activity<\/strong> promotes better sleep. Aim for at least 30 minutes of moderate exercise most days of the week. However, avoid vigorous exercise close to bedtime, as it may make it harder to fall asleep. Be mindful of your diet<\/strong>, especially in the evening. Avoid heavy meals close to bedtime, as they may cause discomfort and disrupt sleep. Consider a light snack if you feel hungry before bed, but avoid large meals. Try to limit naps during the day.<\/strong> While short daytime naps can be refreshing, long or late-afternoon naps may interfere with your ability to fall asleep at night. If you need a nap, keep it short, preferably under 30 minutes, and avoid napping too close to bedtime.<\/p>\n<\/div>

\"Dando<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>