A series of studies carried out in the United States have revealed that...
A lack of sleep alters metabolism; the levels of septin, the hormone that gives a feeling of fullness decrease, while the levels of ghrelin, which gives a feeling of hunger increase.
Lack of sleep can cause the brain to interrupt cell regeneration.
Poor sleep quality prevents cell regeneration and weakens our immune system, increasing the risk of contracting diseases.
A severe lack of sleep can affect hormone production and accelerate the ageing process.
Helps maintain the body’s natural biorhythm and helps us feel better about ourselves.
Regulates vital functions and restores energy.
Regenerates the nervous, muscular and circulatory systems.
The rest that our body requires is directly proportional to our lifestyle; an excessively sedentary lifestyle does not promote good sleep.
Daylight and movement during the day should alternate with darkness and rest at night so that our bodies produce melatonin, a sleep-inducing hormone.
Meditation, stretching and breathing exercises help us have good dreams
Some foods are hard to digest and can disturb sleep. Similarly too much food creates a feeling of heaviness and prevents us from sleeping in a prone or supine position.
The bed should be a cool and hygienic environment; it is a good habit to go to bed after getting rid of the external pollutants and bacteria from our bodies. Lukewarm water, the use of bath salts and oils, allow our bodies to relax even more.
If you generally have an early evening meal and go to bed late, a snack is necessary to restore your hormonal balance and to avoid waking up during the night with a feeling of hunger.
Before going to bed, it is a good idea to ventilate the room to ensure the air is fresh and has the right level of humidity.
Some plants such as lavender, mandarin and orange can help the mind and nervous sytem to relax, offering a natural way of fending off the risk of insomnia.
The ideal temperature for the bedroom is around 18c. Sleeping in an excessively warm environment is unhealthy.
The room should be dark when we are sleeping because light can interrupt the so-called circadian rhythm and the production of melatonin and serotonin which encourage rest.
Silence helps relaxation and promotes a better sleep.
TV has a stimulating effect and the brain will require more time for the nervous system to relax and consequently more time will be required to get to sleep.