A physiotherapist reveals the ultimate tricks to sleeping well

A physiotherapist reveals the ultimate tricks to sleeping well

A physiotherapist reveals the ultimate tricks to sleeping wellCC0

According to the World Health Organization, 40% of the world's population does not sleep well or suffers from some type of sleep disorder. The most common is insomnia. According to data from the Spanish Society of Neurology (SEN), they suffer from it transiently in Spain Up to 35% of adultsBetween 10 and 15% chronically.

The goal will be sleep Between 7 to 8 hours a day. Otherwise, it can affect your mood and physical health. If you don't get enough rest, you may experience cognitive deficits, become irritable or even become anxious or depressed. In addition, lack of sleep increases the risk of cancer High blood pressure, heart or kidney diseaseothers.

We buy Raquel Leros RodriguezProfessor in the Department of Physiotherapy at the University of Lyon, and Angela Soto Rodriguezfrom the Galician Health Service, wrote an article in The Conversation to get a good night's sleep.

Although they gave the typical advice like Follow a routine, choose a mattress you feel comfortable with, avoid caffeine, and limit cell phone or television use Before going to sleep, give great importance to a “healthy rest pattern”.

Leros comments that everything done before going to bed “affects our night’s rest and affects our activity for the rest of the day.” It's good to do Physical exerciseBut it should be avoided immediately before going to bed because it can have a “stimulating effect.”

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They explain that the ideal is that The duration of the nap ranges between 20 and 30 minutes mostly. Food should “avoid heavy and spicy meals before going to sleep (…) in addition to consuming a balanced and varied diet that includes iron-rich foods.” TryptophanSuch as dairy products, eggs, nuts, and bananas.”

They both gave great importance to PillowIt is an essential piece for a good rest. Stomach sleepers should sleep with a medium-height pillow; Those who do it sideways will need a higher, firmer pillow; While for those who sleep upside down, the ideal pillow will be flat to avoid hyperextension of the neck.

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