More than four million adults in Spain suffer Chronic insomniaand 30 percent of the transitory population, both circumstances that affect daily performance, in addition to producing “cognitive and memory deficits, anxiety problems Added, depression, hypertension, diabetes or obesity, among other health problems, “according to the Spanish Society of Neurology (SEN).
The current rhythm of life and the aging of the population also make Insomnia is a very common disorder. “Currently, and in its different variants: conciliation, fragmentation or maintenance, early awakening, feeling of non -repairing sleep … They are the main reason for sleep consultation,” says Dr. Hernando Pérez Díaz, coordinator of the SEN Dream Group. In this context, it is necessary to ‘take hand’ of a series of Tips endorsed by science with which we could get a dream repairman. In total, we have compiled ten.
1. Listen to the body: He will say if we sleep well and enough
Although the generic figure in terms of hours that we must sleep every day It is 7-8, the truth is that It will depend on the circumstances of each one. The scientist Nicole Yang from the University of Warwick recommends that we stop looking at the clock and worry about how much we sleep, to stop to listen to our body, the only one who really knows the number of hours that leave us rested and strongly to face the day.
2. Reduce breathing speed
From the Trinity College of Dublin, the scientists discovered that, if we reduce the speed with which we breathe, we are plunging into the organism in a relax process that begins affecting brain functionIt is a good way to calm us if there are difficulties in reconciling the dream or if we wake up with an accelerated mind in the middle of the night.
The technique of 4-2-4 (Inhale telling up to four, enduring up to two and exhaling up to four), is complemented wonderfully with abdominal breathing. The experts recommend putting a hand on the chest and the other just below the rib cage and, intimidated that we inhale, we will feel that the hand in the belly rises, while the hand in the chest remains in its static position.
3. If you don’t sleep … Get up!
Although it may seem contradictory, it is scientifically demonstrated that, given the inability to reconcile the dream, it is best to get away from the bed. The idea is that The bed is a ‘safe’ peace place, that our mind associates with sleep and not with a state of anxiety for not being able to reconcile it. This technique has shown that it achieves Help reduce insomnia and that its effects are durable.
If we get up when we don’t get to sleep, and we go to bed exclusively when we really feel sleepy we will be contributing to break that negative association.
4. Using socks helps sleep
It may sound comic, but it is a scientifically demonstrated reality. A Swiss study published in 1999 in Nature magazine concluded that having hot feet and hands is the best indicator that we are going to Have a quick start of sleep. The participants in the study put a hot water bag on their feet, which widowed blood vessels on the surface of the skinincreasing heat loss.
The explanation is that the change of blood flow from the center of the body to the limbs cools the body and works along with melatonin. Thus, putting socks would have the same effect.
5. The 4-7-8 technique, a natural tranquilizer
This breathing method, created by Dr. Andrew Weild, functions as a natural tranquilizer of the nervous system, increase the amount of oxygen in the bloodstream, reducing heart rate and releasing more carbon dioxide from the lungs.
The 4-7-8 technique consists of placing the tip of the tongue behind the upper frontal teeth, keeping it there throughout the time. We close our mouths and inhale by the nose. We count four. After, We endure our breath counting up to seven, and exhale For 8 seconds. We repeat the exercise three times.
6. A hot shower before sleeping, somniferous effect
A hot bath or shower before going to bed can help fall asleep in a faster and more effective way. Numerous studies have discovered that those who carry out this ritual are They sleep 40 percent faster than those who do not, With a better sleep quality.
“By heating hands and feet, blood vessels that radiate heat begin to expand, something that pushes more blood towards the surface of the skin. When heat loss is accelerated, the central temperature descends, And this acts as a sleep signal, “experts explain.
7. Practice progressive muscle relaxation
Tensioning and relaxing certain muscle groups will favor general relaxation, helping to reconcile sleep. In fact, an investigation published in the Journal of Sleep Research showed that people who practice progressive muscle relaxation before sleeping have A deeper dream.
8. get up every day at the same time and go out in the sun
It is scientifically demonstrated that the time we get up in the morning has much more direct repercussions on our biological clock that the moment we go to bed. A sign of sunlight when it dawns stops melatonin productionwhich is the sleep hormone, and will keep us alert until twelve hours later in which this hormone begins its growing process, and helps us sleep in a more natural way.
9. Create a conducive environment, with relaxing music
Music exerts exceptional power over emotions, and also about night rest. Therefore, it has been discovered that there is a direct relationship between listening Relaxing music at night and sleep quality. The scientists also discovered (report published in 2008 in the Journal of Advanced Nursing) that relaxing music reduces the symptoms of depression.
10. The effectiveness in the dream of reverse psychology
The more difficulties we have to reconcile the dream, once in bed, the greater anxiety, a difficult resolution loop. Here, a study by the University of Glasgow introduced the possibility of using reverse psychology, which is used to Get a person to do just the opposite of what is being asked. At this point, the scientists verified that those who asked to go to bed and stay awake, with their eyes open, it turns out that they slept immediately.
