Not getting a good night’s sleep is something that can happen to anyone. The problem is when that bad night is repeated on a regular basis over the next few weeks. Actually, although it may be hard to believe, approximately one third of the world’s population is affected by this disorder, according to the Spanish Sleep Society.
In addition, recent studies suggest that the return from vacation is one of the worst times for those affected. This is because time changes and nerves do not allow them to fall into a deep sleep throughout the night.
However, when it comes to sleep, everything can be solved. Moving to the quietest room in the house and leaving light-emitting devices to one side can greatly improve the quality of sleep for these people.
On the other hand, nutrition and establishing healthy eating habits can help the patient’s recovery. Fast food, on the other hand, can promote this condition.
These are just a few tips that may help you get a better night’s rest. However, there is a wide variety of remedies, some of them pharmacological, for all kinds of nighttime problems, such as for example to put an end to snoring and apneas.
Recommendations
Bedroom
- Conciliate sleep in complete darkness and use an eye mask if necessary.
- Rest our eyes from technological elements that give off light at least two hours before going to bed. The light from a cell phone or tablet interrupts the secretion of melatonin and prevents sleep. This is the most important advice.
- Sleep in an environment where silence reigns. Sleep in the least noisy room. You can use earplugs if you require more quietness.
- Use fluffy pillows that are not too high.
- Paint the room with neutral colors. Avoid intense tones at all costs.
- Buy a mattress that has been previously tested. Ideally, it should be neither too soft nor too hard.
- Achieving a temperature between 19ºC and 22ºC will be essential to avoid being either hot or cold.
- Clean the room regularly to sleep in a pleasant and hygienic climate.
- Make sure that the elements of the room, as well as its decoration are related to sleep. Avoid objects that can induce to think about other things.
- Do not use alarm clocks that project the time on the ceiling.
- Turn the room into a place to sleep and make love. Work and food should be relegated to other areas of the home.
Sleep schedule
- Avoid at all costs the practice of sports before going to sleep. Do not practice sports after 7 pm.
- Regulate sleeping schedules, so that there is no more than 2 hours difference between bedtime on a working day and a holiday.
- Understand your body and determine the hours you need to sleep to be active during the day.
- Set yourself a sleep schedule and try to stick to it.
- Take naps or short naps after meals, but no longer than 20 minutes. This may allow you to be more rested.
- If you have insomnia, you should avoid naps and sleep only at night.
Meals
- Allow at least two hours between dinner and bedtime.
- Avoid gorging at dinner to help you sleep better.
- Limit the following foods at night: red meat, eggs, ham, kiwi and oranges, among others. They contain vitamin C or are rich in the amino acid phenylalanine.
- Eat foods high in tryptophan in the afternoon such as nuts, bananas, meat or oily fish.
- Eat slowly absorbed carbohydrates such as whole wheat bread or honey.
- Moderate during the day the quantities of beverages high in methylxanthines (coffee, chocolate, tea, etc.) and never drink them at dinner, as well as foods rich in biogenic amines (histamine and thiamine) such as wine, fish or cured cheeses.
- Avoid eating foods that produce flatulence, acidity or gastroesophageal reflux.
- To analyze if the person has allergy or food intolerance to some food.
- Limit the consumption of alcoholic beverages.
- Drink relaxing beverages such as herbal teas before bedtime, but with little water. Drinking too much water may promote nighttime awakenings to go to the bathroom.
Relaxing habits
- Regular aerobic exercise such as walking. Do it at least three hours before going to bed, to avoid activating the body.
- Stretch and relax your muscles.
- Take the opportunity to read a little before going to bed.
- Fill the bathtub and take a warm bath or shower.
- Meditate or do any relaxing activity to get rid of stress.