TOThe 3 in the night are you still looking at the ceiling without sleeping? Probably yes He suffers from insomnia and the holiday can be of great help. The choice of in fact, the right destination can facilitate sleep and the relative circadian rhythm: better sea, mountain, countryside or lake? In fact, each destination has its great advantages that act on stress and lack of rest. In short, every type of pre-vacousness tired corresponds to a destination.
Insomnia and vacation, the strange couple
They suffer from insomnia, or in any case they have sleep problems, about 12 million Italians. And despite the much money spent in sleeping pills and remedies, in reality the solution is sometimes much simpler: choosing the right holiday. The destinations in nature, in fact, help to rebalance the circadian rhythm staff which directs vital functions such as temperature, blood pressure, hormonal production, hunger and precisely sleep. In summer, however, this sophisticated balance can go haywire due, for example, high temperatures: “In urban centers, temperatures always remain high due to the heat absorbed by asphalt and concrete, what scientists call” urban heat island “. Our body needs a thermal drop to activate the deep sleep phase, a decline that the urban environment prevents. As if that’s not enough, Road lights act on the retina communicating to the brain which is still a day even late at night. The result? A completely confused biological system who no longer knows when it is time to rest »explains the Dr. Francesco Giampaolo, psychologist and clinical psychologist. The solution for those suffering from insomnia is a holiday in nature.
In a Natural context of sea, mountain, lake or countryside, our body finds the lost balance And it receives the best signs: «The intense light in the morning to wake us up, light intensity that decreases towards the evening, temperatures that go down at sunset and noises that attenuate at night are all factors that contribute to naturally lower the nervous activation. At sunset, the light becomes warmer and more reddish, and the brain interprets this change as a signal to slow down. The production of melatonin grows, body temperature drops, and all body systems are preparing for rest. It is not strange or magical: it is simply our biological clock that comes back to work as it should ».
Insomnia and holiday: how nature acts on our body
In other words, if you spend a holiday in nature, the parasympathetic nervous system, in charge of controlling rest, digestion and more generally of relaxation, takes over on the nice one, the head of action and stress. This because in nature the sounds themselves naturally take over relaxingeven the same air that you breathe makes the difference: «In nature, the air is richer in oxygen and allows one deep breathing and the activation of the vagus nervethe main “button” of activation of the parasimpatic nervous system. Let’s not forget the movement: In nature, we walk more and move more naturally and spontaneously. It is not the forced race on the treadmill or the gym with high volume music: it is sweet and instinctive movement, which helps to download the accumulated tensions without supervising the nervous system. A walk in the greenery improves circulation, attaching the contracted muscles and produces endorphins that make us feel good».
“When light, sound, clean air, physical activity act simultaneously, an “neurobiological reset” effect is created: the body passes from the urban “attack-trays” to that of natural recovery. Already from the first days we witness the normalization of both breathing and muscle tension: in the First week sleep anticipates one or two hours due to the restoration of the circadian rhythm While in the following weeks the neural sleep patterns and the optimal production of melatonin were completely reactivated. All these benefits add up and enhance themselves, restoring a combined effect superior to the sum of the individual parts “specifies the expert.
Sea and mountains: at every destination, its benefits on the body
Therefore, a lot of advantages that become even more “precise” depending on the destination you choose. For example, The sea is ideal for those who want to fight anxiety: «Anyone who has slept by hearing the noise of the waves knows what I’m talking about. The rhythmic and constant sound is a universal lullaby. Science calls it “white noise”, but for us it is the sound of tranquility. The waves create a hypnotic rhythm at sound frequencies in constant and predictable form. This can help mask other disturbing sounds and create a sound environment more favorable to relaxation ». It is not only a matter of noise but also of “Good air”: the navy has less particulates than the urban one so it has anti -inflammatory and anti -oxidant properties who prevent any respiratory disorders that cause insomnia: «Those who suffer from night apneas or difficult breathing will surely find benefit. One last detail: The marine breeze creates a constant natural ventilation that promotes a restaurateur sleep even on the hottest nights. Nothing to do with air conditioning ».
The mountain is ideal instead if you are looking for a silent destination that gives a deep peace: «If the sea is a cradle that rocks you, the mountain is a hug that surrounds you. Here sleep is deep and heavy, thanks to the rarefied and pure air. Starting from 800 meters above sea level, reduced atmospheric pressure stimulates the production of red blood cells and improves brain oxygenation. This process, called “hypoxic adaptation”, even if initially it can disturb sleep, after 48-72 hours leads to a deeper and more regenerating sleep. The movement in the mountains, walking on irregular soils, breathing rarefied air, produces gradual muscle fatigue that facilitates evening relaxation without the typical excitement of intense exercise. And then there is silence: an authentic silence, without any form of noise pollution. The mountain is ideal for those who need to detach from the routine. Often there is not even a field for the phone, a blessing for the slaves of the screens ».
Lake and countryside, ideals for combating disordered rhythms
The lake is the ideal destination for those who have their minds always too active, for those who think too much and for those who carry out mental work. Firm water is in fact hypnotic and stimulates meditation: unlike the sea, very rhythmic, the lake is calmer and more peaceful, The sounds of nature are sweeter and intermittent. «In addition, the constant humidity of the lake environment maintains the hydrated respiratory tract, improving the quality of night breathing, fundamental for those suffering from frequent awakenings. The lake is perfect for activities that relax without exciting: contemplative walks along the shore, swimming peacefully in calm water, light excursions in the surrounding woods. Movement that relaxes body and mind instead of stimulating them ».
In the end, The campaign pushes to rediscover the real rhythms of naturebetween the singing of the rooster and the sounds of night animals. Furthermore, “The absence of evening artificial lighting allows melatonin to reach natural peaks at 21-22, anticipating sleep of 2-3 hours compared to urban routine. The sounds of the campaign such as crickets, cicadas, the rustle of the grass, create a variable but not sharp sound environment, keeping the brain in relaxed and passive surveillance mode without adrenaline discharges. It is the ideal environment for those who want to combine nature and physical activity. Walks in the fields, small jobs in the garden, collection of fruits, animal care, biological food: all pastimes that tire but do not stress, making you collapse on the bed in the evening with a smile and relaxed muscles ».