A quality sleep it is the basis of health and longevity. This has been demonstrated by various research carried out in recent years. For example, according to a study carried out on a sample of almost 47 thousand individuals published on Jama Network Open and conducted by experts at Vanderbilt University Medical Center, in Nashville, Tennessee, sleeping less than 7 hours a night or more than 9 hours for a few years in a row is associated with shorter lifespan. “In addition to the recommendation to sleep on average 6-8 hours per nighteven if it is very individual because for some people 5 hours is enough, it is very important to avoid going to bed and waking up at the wrong times”, he warns Dr. Francesco Confalonieri, dietician and sports doctor with long experience in training methodology. “It’s better to try to follow the rhythm of natural light as much as possible, so go to sleep at 10.30-11.00pm at the latest and set your alarm for 6:00-6:30because our body is programmed to follow the circadian cycle, an internal clock within the body that remains synchronized with the natural cycle of day and night also due to the release of hormones such as melatonin and cortisol, which in turn influence sleep and wakefulness”. Instead, there is a tendency to go to bed too late, so the body struggles to find its rest rhythm naturally. Furthermore, the fact of watching TV and cell phones, which give light stimuli, worsens the quality of sleep, because they are exciters at the brain level. “You need a break from TV, tablet and mobile phone at least thirty minutes before going to bed”, warns Dr Confalonieri. “If, however, you find it a little difficult to fall asleep, especially if you train intensely, the secret is to take a magnesium-based supplement before going to sleep, a macroelement that favors muscle relaxation, favoring the transition phase from sleep to wakefulness and improving the quality of sleep.”
