“That will not take away the sleep” “The importance of good rest conditions our day” says Dr. Eduard Estivill, European specialist in Sleep Medicine (title of accredited sleep specialist ESRS). Bachelor of Medicine and Surgery from the University of Barcelona. Promotion 1968-1973. Specialist in Clinical Neurophysiology and Pediatrics.
“To sleep well, you must first proposed sleep and get some sleep,” says Antonio Vela, professor of psychiatry and neurology and neurophysiology specialist.
We all want to be healthy and prevent illness, the accumulation of fatigue can affect our physical and mental health.
It is necessary to sleep and rest to get up every day as new, but there are people who do not succeed.
According to the WHO 40% of the population does not rest well.
Sleep and rest gives us benefits, such as reducing the risk of heart attack, combat stress, eliminate physical and mental fatigue, increase performance and causes a feeling of well-being.
People, must find sleep, relaxation necessary to disconnect from the pace of life accelerated, worries, work, stress… But, while everyone slept, we don’t rest in the same way.
The dream is organized into phases which have specific functions and are continuously
The first phase of slow waves or non-REM sleep, is divided into four stages, sleep is deeper, respiratory and cardiac rhythm is decreased, occurs a sensory isolation, providing the physical rest for energy recovery.
It lasts for about ninety minutes.
The second phase of REM sleep, or rapid eye movement. Takes about ninety minutes, the brain increases its activity during wakefulness giving way to dreams and nightmares. This generates information for itself, as an attempt to organize and consolidate learning and memory.
These two phases are alternated during sleep. The dreams of the last REM phase will be remembered more easily because of its proximity to the moment of awakening.
Some people can not rest because they suffer from a sleep disorder, which alters their lifestyle and rest. There are over 80 types of sleep disorders, such as chronic insomnia, sleep apnea …
Sleepwalking is one of the most common sleep disorders. Most often it occurs during childhood and decreases with age. It is not a serious condition, or cause health problems, often resolve spontaneously and only if it is given too often.
The sleepwalker is still asleep, but is able to get out of bed and do simple tasks. It is recommended not wake up to the bed and guide to bed gently. It is in the REM sleep.
Normally, the next day not remember anything. To avoid accidents, keep the doors and windows closed to the outside and out objects that could be harmful.
The Somniloquio are babbling, disjointed words and even whole sentences pronounced during sleep. It can occur during childhood or adulthood, often associated with episodes of stress.
Bruxism is the activation of the jaw muscles repeatedly during sleep and causes tooth wear. It is recommended to use a prosthesis to reduce pressure and subsequent wear.
The hípnicas myoclonus are spontaneous and sudden muscle contractions. In general, they relate to excessive consumption of stimulants such as coffee, cola and tea.
Sleep paralysis is the awakening during REM, generating a body paralysis. The person can not move your body voluntarily for a few seconds, it is not serious. It is common in people who are of working shifts or commonly subjected to jet lag or jet lag.
Is not the same sleep to rest. You can sleep without rest and rest without sleep. Sleep is the main event for us to rest, but we can rest physically and mentally awake, stretched on a sofa, reading, listening to music … Rest provides the regeneration of our body, rediscovering its natural balance.
Sleep is absolutely necessary, not optional.
Sleeping under the pressure of concerns, noise, continuous annoying lights that cause awakenings during sleep, causing poor rest for our body is a “restless sleep”.
If we can not rest well and when we wake up we feel tired and distracted, we will see reduced our performance, we will be cranky, irritable and negative, that happens to us that our minds and our bodies have not recovered from the previous day.
One environment, optimal conditions and good sleep habits to individual needs, optimize the rest regarding hours to devote to sleep.
Be calm and silent, essential to free the mind, get relax and parking problems.
Avoid heavy dinners, stimulants and excess fluid before bedtime. Do not abuse ham, cheese, bacon or tomatoes, as they contain thiamine, a substance that increases the release of a brain stimulant. By contrast, yogurt, milk, bananas, are rich in tryptophan and can help us sleep.
Keep a regular schedule for going to bed every day.
Having sex before bedtime. Our body releases endorphins which helps to reduce stress, and as a result helps us fall asleep faster.
Ensure a comfortable bedroom, well-ventilated, isolated from noise, light and pleasant temperatures. A comfortable pillow if using, which is not very high mattress.
Exercise. Physically active, walking, running or swimming, is beneficial, releases tension and get a restful sleep.
Try to avoid sleeping pills or sleeping pills. They would be indicated only as a last resort in cases of chronic insomnia defined and always under the supervision of a specialist.
Avoid napping more than 15 or 20 minutes
Keep mobile, laptop or television outside the ret area. Look at the screens before bed, excite the brain. The screen brightness confuses the pineal gland, secreting melatonin. Have mobile charging near the head, can cause alterations.
Sleep in the dark. When light decreases, the pineal gland secretes more melatonin (the sleep hormone), which induces a state of relaxation and drowsiness.
At sunrise, segregation is inhibited and increases serotonin.
The intensity of the artificial light at night, not helps regulate natural sleep cycle. The night lighting on the outside of our own time and culture, nightlife have changed sleep patterns. The natural rhythms were altered.
Given that the time to sleep and rest depends on each person, a reference would be that babies sleep 16 to 18 hours; children 2-4 years old, 12 hoursand a nap; 4 to 6 years 12 hours; of 6-11 years between 10 and 11 hours; 11 to 14 years, nine hours; after 15 years, between 4 and 8 hours per day depending on the individual.
“Sleep well and rest is vital for a healthy life”