Sleeping is a pending issue in a society increasingly in need of concentration and good humor, two faculties that are especially affected by lack of sleep.
Why is it so difficult for us to get? The split day, which in World usually lasts until well into the afternoon, stress and a thousand distractions at our disposal 24 hours a day are to blame. The worst, however, could be yet to come: the more society is connected the less the rhythm of nature is respected.
The three eight-hour blocks that traditionally divided the day (sleep, work, and personal life) have long gone down in history, especially in large cities.
The Association for the Rationalization indicates that the majority of do not reach seven hours of night sleep. Specifically, 13 percent suffer from sleep disorders and 29 percent stay at around six hours. Only 15 percent sleep eight or more hours.
The price we pay is very high.
The ability to concentrate, already in itself greatly reduced since checking the mobile device became something as crucial as breathing for many people, is significantly reduced when you do not rest well.
The most dramatic proof is on the road: it is estimated that lack of sleep is responsible for a third of all traffic accidents.
Without going to that extreme, since most people have jobs that do not need continuous concentration, of more than five or ten minutes each time, they manage to work more or less on autopilot.
This level of fudge worsens markedly, experts say, if lack of sleep is sustained for two weeks.
The next time you get green streaks at the salon or you are charged twice for the same product at the supermarket, think that the hairdresser or clerk may have been sleeping poorly for days.
More victims: short-term memory and learning ability. The consolidation of a memory occurs with sleep. And while you sleep you can also solve problems (“check with the pillow” or let restful sleep consolidate and gather resources to make the appropriate decisions ).
You may even lose weight: insufficient sleep inhibits the hormone that gives the brain the signal of satiety and generates the one that stimulates appetite.
Not to mention the obvious bad mood. In the words of the scientists, what happens is that the part of the brain in charge of processing emotions becomes more and more fatigued throughout the day and, therefore, is less able to weather storms.
On the other hand, greater sensitivity to fear and anger are the result of adaptation strategies: as we get tired, it makes sense that we are more vigilant in the face of signs that indicate danger.
In the absence of a long night in Morpheus’ arms, the blessed nap seems to be the most appropriate remedy: scientists at the University of Berkeley recently showed that people who sleep for a while at noon are less susceptible to negative emotions and more receptive to positive.
This well-being that one feels when one has slept well could be, as it has just been discovered, due to the anti-inflammatory effects of sleep. Not sleeping affects the inflammatory process that contributes to cell degeneration and could explain why people who sleep well regularly seem to be younger and have more energy.
If you’ve come this far,
chances are you’ve listened a thousand times and tried with unequal success the recommendations for a good rest (not drinking caffeinated drinks in the afternoon, or plenty of liquids at night; turning off the TV and turn off the phone, exercise, maintain your own routine …).
An almost foolproof trick is to get a massage just before going to sleep. Less successful but more accessible is getting out of bed when sleep is resisting and lying on the floor with your legs against the wall. Put your hands on your abdomen, watch it go up and down, and start counting little sheep. If it fails, there will always be the nightingale.
It is one of the axes of change resolutions for a lot of people, it not only helps people feel better. It is also effective against anxiety and depression; encourages children to have better results in school; improves cognitive abilities of adults; reduces memory loss caused by age and increases the formation of new neurons in the brain.
There are plenty of studies that point to the great influence of exercise on physical and emotional well-being. Last Wednesday, without going any further, the scientific journal Nature published research on a newly discovered hormone that is produced when you exercise and acts on body fat, making athletes less susceptible to illnesses such as obesity and diabetes.
Maintain good relationships with others
It helps to avoid a lot of health risks, from the common cold to numerous mental illnesses, not to mention the psychological well-being that it brings. On the other hand, recreational activities reduce mistrust towards others and increase social skills.
Relaxation techniques and stress management
They are effective in treating a wide variety of problems, from panic attacks to insomnia, to anxiety or depression. The practice of meditation, on the other hand, has numerous advantages. It improves empathy, sensitivity, and emotional stability, reduces stress and the feeling of exhaustion, and, among other things, improves cognitive functions, according to studies reviewed by Walsh.
Spiritual or religious practices that focus on compassion and love
they increase well-being, reduce anxiety and depression, and the possibilities of falling into the consumption of toxic substances.
The diet rich in vegetables, fruits, and fish
- It could contribute to improving the school results of children and the cognitive functions of adults.
- Spending time in nature
- It can promote cognitive functions and enhance a general feeling of well-being.
The main stumbling block that FTAs face is within ourselves: it takes a continuous effort to maintain good customs. The battalion of advertisements, sometimes very sophisticated, that promote everything we shouldn’t do from drinks to fast food; don’t contribute to the cause. Nor is it, Walsh notes, the widespread belief that healing comes from an outside authority or a pill.