Many factors can interfere with sleep, from work stress, the economic situation, the instabilities of the country, family responsibilities and even different diseases, among other problems. But if this happens often, the inability to sleep, or poor sleep, can affect health and make it difficult to get through the day. For this reason, doctors and specialists have carried out different investigations to regulate the time to reconcile rest.
The first recommendation is breathe slowly and deeply. Different investigations discovered that sometimes the inability to fall asleep is due to a small group of cells deep in the brain, collectively called locus coeruleus. When the mind is racing, it is the locus coeruleus that is active, spraying out a hormone called norepinephrine. Simply slowing down the rate of breathing can slow down brain function.
The researchers also reported that see the morning light has a greater influence on our biological clock than the time you go to bed. When the signal reaches the eye, it excites receptors at the back that detect solar emission and send signals to a region of the brain called suprachiasmatic nucleus, indicating to the body that the day has begun. After twelve hours of that event, the melatonin begin to rise, preparing the body for a deep rest.
Use the bed only when the body requires sleep is one of the biggest keys. The basic idea is that you shouldn’t struggle to fall asleep if your body and mind are not ready. Otherwise, an association is forged that turns the bed into a space for daily activity and ceases to be a place to fall asleep.
It has been shown that any bathroom or a warm shower before bed it can help you fall asleep faster. When heating parts of the body, especially hands and feet, Blood vesels special cells that radiate heat begin to expand. This pushes more blood to the surface of the skin, which helps speed up heat loss so that your core temperature drops, and this acts as a cue for sleep.
Finally, it is advised not be aware of the schedules. Adults tend to need around 7-9 hours a night, but that’s an average. Some people do perfectly fine with less, and others may need a little more. It also changes throughout our lives.
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