According to the World Health Organization (WHO), 40% of people in the world suffer from poor sleep quality or suffer from some type of sleep disorder.The most common is Insomnia. In Spain, they temporarily suffer from the disease, according to the Spanish Neurological Society (SEN). up to 35% of adults, and In the long term, it’s 10% and 15%.
The goal is to 7 or 8 hours a day. Otherwise, it can affect your emotional and physical health.If you don’t get enough rest, you may develop cognitive deficits, irritability, and even experiencing anxiety or depression.In addition, lack of sleep increases risk of high blood pressure, heart disease or kidneywait.
Now Raquel Leros Rodriguez, Professor in the field of physiotherapy at the University of Leon, Anxela Soto RodriguezA doctor from the Galician Health Service publishes an article in The Conversation to ensure a good night’s sleep.
Although they have given Typical advice For example, it’s important to establish a regular routine, choose a mattress that feels comfortable, avoid caffeine, and limit cell phone or TV use before bed. “Healthy rest patterns.”
Leros commented that everything he did before going to bed, “It affects our rest at night and affects our activities throughout the rest of the day.” It’s good to do this Physical exercisebut you should avoid doing this before going to bed because May be “stimulant”.
Ideally, they explained, Naps should last no more than 20 to 30 minutes. In terms of diet you should “Avoid spicy food before going to bed (…) Furthermore, consumption A balanced and varied diet These include tryptophan-rich foods such as dairy products, eggs, nuts, and bananas.
Both sides attach great importance to Pillow, as it is a key part of achieving good rest.those who sleep face up They should sleep with pillows Average height;those who do sideways, they need a pillow Taller and stronger; And those who sleep upside down, The ideal pillow is one more flat To avoid hyperextension of the neck.