Tips for a good sleep

According to data from the Spanish Neurology Society (SEN) corresponding to 2018,

, disorders that have increased with the outbreak of the coronavirus in our lives.

"Stress, worries, anxiety and depression are factors involved in insomnia, since sleep is very sensitive to physical, mental and even environmental conditions. Therefore, this time, the feelings that predominate in this times,

have had a negative impact on the quality of our rest, "says Dr. Julio Maset, Cinfa doctor.

But there is still more.

To the emotional roller coaster of our day to day, which seems to be activated at the precise moment of going to bed, we must add the

"with new routines, telework, less physical activity, greater isolation social, more connection to mobile devices and an increase in mental load ".

Some alterations that are interfering with the quality of our rest.

"As a consequence, it

during the night or we feel more drowsy or tired throughout the day," he adds.

This deterioration of rest affects us much more than we think, since

to enjoy full well-being the next day.

Not resting enough hours or not doing it in good conditions has

that go beyond fatigue:

... Sleep can even increase the

.

GOOD HABITS

To prevent these sleep disturbances, the doctor recommends acting on 'the part that depends on ourselves', that is, on our habits: "There are factors that we cannot control, especially those of global importance such as those that have triggered current pandemic, but we can

that do depend on us and that can significantly contribute to improving

duration and quality. "

Thus, the Cinfa expert recalls that "incorporating some

into the daily routine will help us to start and maintain a restful night's rest without interruptions. For example, it is important to take care of the temperature, noise and

in our room, as well like following regular bedtime and getting up times, substituting large

for lighter ones, and avoiding the use of

before going to sleep. "

These are his 10 tips to fall asleep in the days of covid-19:

1.

Establish a regular sleep schedule.

Try to go to bed and get up at the same time each day, avoiding staying in bed outside of sleep periods.

And try to

, instead of falling asleep watching TV in the living room, since then it is more difficult to fall asleep in bed again.

2.

Adapt your room and your bed.

Keep the bedroom dark, quiet, well ventilated, and at a comfortable temperature throughout the night.

Try to avoid sound stimuli that can break the continuity of sleep,

from being suddenly

at night.

Regarding the bed, it is better

and that the pillow adapts to your preferences.

3.

Eat a healthy diet on a regular schedule.

Despite teleworking or confinement, he continues to distribute meals five times throughout the day and at the same time as always.

Above all,

, since large meals cause heavy digestions that interfere with sleep.

Likewise,

, which can alter the structure of sleep and reduce its quality, and avoid snacking in the afternoon.

If you are a smoker,

.

4.

Make a routine for your activities.

If we were to reach a confinement situation similar to that of March and April, it would imply re-adapting to weeks without regular work or school hours or with telematic ways of working or attending class.

Given this, as well as the limitations to go abroad, it is important to organize the whole family's day and set a time to work and another to play with the children or for the moment of social life.

, even a short one, to return home for leisure and family time is a good way to disconnect.

5.

Get physical exercise.

Be active, exercising at home or, if possible, outside, for about 30-45 minutes every day.

But remember that it is not advisable to

, due to its exciting effect.

6.

Find the sunlight.

If you are at home, try to spend the mornings doing some activity near a window and, if you can go outside,

or when it is not yet dark.

7.

Avoid long naps during the day.

The

but should not be

extended to costing you not sleep at night.

If you need them, it is better that it be

, and that the interval from the end of the nap to the time of going to sleep at night is at least seven hours.

8.

Doses the information you consume and the use of electronic devices before going to sleep.

Reading or watching news about the pandemic situation before going to bed can increase your worry and make it difficult to fall asleep.

Therefore, it is best to limit these stimuli in the hours before sleeping.

Likewise, it is very important to

of any device before going to sleep or, even worse, already in bed.

Instead, try a relaxing ritual, such as some reading, music, or a shower.

9.

Consult with the pharmacist the possibility of using nutritional solutions.

If you have difficulty sleeping, food supplements may be a natural option in some cases:

contributions

help reduce the time it takes to fall asleep and

contributes to its maintenance and quality.

10. See

your doctor if the lack of sleep persists.

If putting these measures into practice does not improve your rest, or if you perceive that insomnia lasts too long or begins to cause more problems,

.

But remember that tranquilizers and sleeping pills are medications that require a prescription.

Never use them without the necessary supervision, as they may not be recommended in your case.

According to the criteria of The Trust Project

Know more

HEALTH Everything you wanted to know about melatonin and its effects on sleep

BBVA FOUNDATION SCHOLARSHIPS 59 young Spaniards who perpetuate Leonardo's thirst for knowledge

Society How to use technology to help older people without turning it into a 'Big Brother'?

See links of interest

• Last minute

• TV programming

• Spanish translator

• 2020 calendar

• Movies Today

• Topics