Not sleeping well at night?

If you’re havingor problems falling asleep, it can be due to different reasons. Therefore, be sure to read the following article to find out what may be causing insomnia or certain disturbances in rest.

Remember that getting enough sleep is vital to avoid getting sick, replenish our energy and feel more vital on a daily basis. In Mi Colchón we give you the keys to achieve a restful sleep.

While it is true that sleep is a great mystery for scientists and researchers, little by little new aspects are being learned about how sleep can affect or modify our daily lives. Sleeping well is a fundamental pillar for our health. This means that both resting too much and too little can have adverse consequences.

However, lack of sleep is more common than excess. Doctors have revealed that not getting enough sleep each day, spending many sleepless nights, and waking up several times a night can have serious effects on our body and mind.

What causes sleep deprivation?

If you don’t get 6-8 hours of sleep a day, here are some of the consequences:

• Weakening of the immune system (more diseases or problems to cure certain pathologies).
• Accelerated tumor growth (two to three times faster)
• Development of a prediabetic state, which produces hunger when you have just finished eating and also overweight and obesity.
• Memory impairment, negative impact on the ability to think clearly, to memorize information, etc.
• Changes in physical and mental performance, problems solving problems or responding to certain stimuli.
• Lower production of melatonin, an antioxidant hormone that has the ability to fight, for example, cancer.
• Increased stress levels, which can result in other problems such as heart disease, stomach ulcers, constipation, depression.
• Premature aging due to an imbalance in growth hormone that serves to feel and look younger and healthier.
• What causes sleep deprivation?

If you don’t get 6-8 hours of sleep a day, here are some of the consequences:

• Weakening of the immune system (more diseases or problems to cure certain pathologies).
• Accelerated tumor growth (two to three times faster)
• Development of a prediabetic state, which produces hunger when you have just finished eating and also overweight and obesity.
• Memory impairment, negative impact on the ability to think clearly, to memorize information, etc.
• Changes in physical and mental performance, problems solving problems or responding to certain stimuli.
• Lower production of melatonin, an antioxidant hormone that has the ability to fight, for example, cancer.
• Increased stress levels, which can result in other problems such as heart disease, stomach ulcers, constipation, depression.
• Premature aging due to an imbalance in growth hormone that serves to feel and look younger and healthier.

KEEP THE ROOM TEMPERATURE BELOW 21°C

During the winter we tend to have the heating too high and that is not good if we have some kind of sleep disorder. In addition, it is more difficult for us to get up in the morning. The optimal temperature to rest properly is about 20°C at any time of the year. Whether the room is very cold or very hot, it will produce sleep disturbances, since at that stage the body temperature drops. If the environment is cool, it will imitate the drop in body grades.

PAY ATTENTION TO ELECTROMAGNETIC FIELDS

These can affect the functioning of the pineal gland and the production of the hormones melatonin and serotonin, among other adverse effects. Electromagnetic fields are produced by the electronic devices we have in the room (mobile, computer, television), as well as those in the house (internet modem, microwave even if it is not being used) and by telephone or cable television antennas. At least, unplug the appliances around you, don’t even leave them on standby (with the red or blue dot). Move your mobile phone and watch two meters away from next to your bed.

AVOID ALARM CLOCKS THAT ARE VERY LOUD

The classic alarm clock sound is not suitable for everyone. Look for sounds that are more enjoyable, that increase their volume little by little, with soft music, such as classical, for example. Don’t play very loud sounds, or a radio station or heavy metal music. This is very stressful for the body and mind. It will raise your stress levels from the early morning and make you feel cranky or have a headache all day.

THE BED IS FOR SLEEPING

Many people make the mistake of taking different devices and tasks to bed. For example, working, studying, eating, etc. There are very few activities allowed for this important piece of furniture in your home and all of them must be pleasant. For example, reading is a good exercise to fall asleep, as long as the reading is playful and does not include anything work or academic.

SLEEPING IN SINGLE ROOMS

The latest research indicates that those who sleep alone (without people or pets next to them) rest much better than those who share their room with other beings. This is because sleep orinsomnia, nightmares, snoring, getting up at dawn to go to the bathroom or drink water or nocturnal movements can seriously affect our rest, especially if we are light sleepers. Consider sleeping in separate beds with your partner or not allowing your dog to sleep in the same room as you.

RESPECT BEDTIME AND WAKE-UP TIMES

If you always go to bed at the same time and get up at the same time every day, your body will be following a schedule or a certain rhythm. Sometimes you can change it (with a particular event), but make it an exception and not the rule. Try to go to bed before 11 p.m. because until 1 a.m. is when your energy recovers the most.