I sleep, therefore I am: 3 infallible strategies from neuroscience to have a restful sleep

Sleeping well leads to a series of behaviors that have to be carried out continuously

To sleep. Without a doubt, one of the pleasures in this world. However, also when we do it wrong, the worst nightmare. There is a group of strategies called behavioral that are interventions that “can help us improve our quality of sleep”according to infobae Pablo López, Psychologist and Academic Director of Fundación Ineco, coordinator of Ineco’s insomnia treatment group.

Exclusively for infobae, Ineco devised a series of exercises to achieve well-being. In today’s episode: sleep behavioral strategies

It is key to being able to sleep well that we have regular times to go to bed and to get up. What is not in our hands is to control the time we fall asleep. That is, if we try to force ourselves to sleep at a particular time, we are likely to fail.

However, what is under our control is the time we wake up. So, If we have to accommodate sleep, it is from the moment we get up backwards and establish a fixed schedule, even if we have fallen asleep late. In this way, sleep in the long run will generate deprivation and a growing need to settle back until sleeping what is healthy or recommended.

Our brain must be predisposed to sleep and for this it is important to have friendly environmental conditions that indicate the proximity of bedtime.

a. Darkness.

b. Silent environment.

c. Avoid excessively hard mattresses. If these conditions are met, a more comfortable and restorative rest will be possible.

Our bedroom has to be a place reserved for sleeping because it is one of the easiest ways to signal to our brain that bedtime is approaching. For this, it is advisable to reserve the space of the room only for sleeping. That is why it is important, if possible, not to eat, work or read in bed.

The space where we fall asleep must be reserved for that because they are contextual keys that our brain receives as information about the arrival of sleeping in the place intended for that purpose. If that information is inconsistent, our brain does not know if it has to eat, work or do another activity. Avoiding these inconsistencies is essential for the sleep process to be as natural and spontaneous as possible.

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