2024-02-28 13:00:57
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It is common for many people to face problems falling asleep properly, especially once they are over 50, as there are many hormonal and routine changes that may be affecting the quality and quantity of hours they can sleep.
Dr. Scar Larrosa Gonzalo, a prominent member of the Spanish Sleep Society (SES) and the Spanish Society of Clinical Neurophysiology, assures that in order to fall asleep a series of steps must be followed. Learn what the keys are to sleeping better!
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Health: what are the keys to sleeping better?
Dr. Oscar Larrosa Gonzalo shared 5 effective and practical techniques to fall asleep and improve the quality of our rest.
- Preparing for sleep: It is crucial to get to bed as rested as possible, both physically and mentally. The expert assures that sleeping time should not be used to escape from problems.
Additionally, confirm that it is important to avoid mental stimulation, such as arguing, working, or using electronic devices, as this can impair sleep quality.
Daily stress can be one of the main culprits if you can’t fall asleep at night. (Photo: archive)
- Relaxation outside the bedroom: if you find yourself restless, nervous or uncomfortable in bed and this situation persists for more than 20 minutes, it is advisable to leave the bedroom and relax by doing gentle activities.
Dr. Larrosa emphasizes that there is no problem in doing it more than once if necessary, since it is preferable to spend less time in bed effectively than to stay in bed feeling uncomfortable.
- Time management: If you have trouble falling asleep, avoid looking at the clock during the night at all costs, even if you get up. This action will only generate restlessness and nervousness.
- Nap management: If you decide to take a nap, make sure it is short, about 20 minutes, and avoid doing it after 4:00 p.m.
Taking long naps can affect the quality of your night’s sleep, especially after age 50, when you tend to sleep more shallowly at night and experience drowsiness during the day.
- Do physical exercise: although there is no specific type of exercise recommended, it should be moderate and cause some sweating, preferably done during daylight hours.
It is important to avoid exercise for 3-4 hours before bedtime to allow the body time to relax.
Regular physical exercise can improve the quality of your sleep, but avoid doing it too close to bedtime. (Photo: archive)
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What other factors affect sleep?
Dr. Larrosa Gonzalo highlights the relevance of nutrition in the process of falling asleep. He emphasizes the importance of going to bed with digestion done and avoiding large dinners, since these do not favor the quality of sleep.
Carbohydrates at dinner can cause drowsiness, but too much can interfere with your rest. (Photo: archive)
As for drinks, it highlights that caffeine, present in coffee, tea, energy drinks and soft drinks, can alter the onset of sleep if consumed after 6 p.m. It also warns about alcohol consumption. , which, although it can induce sleep, causes early awakening and superficial and interrupted sleep.
Additionally, Dr. Larrosa mentions sleep disturbances during menopause, highlighting nighttime hot flashes as a common cause of insomnia in women at this stage.
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