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More questions to answer, now that we are awake and our minds are clear and rested. And I return to collect the questions that other users have already answered, specifically this time it is about sleep, about sleeping well and what my ideas and habits are.
I've already read other responses like those by @Coolmidwestguy who in turn was inspired here by the text written here by @LeonaReed who hopefully is feeling better now. She answered about these questions of sleep and health @Amjad_Ali_Waince who was talking about all this in an interesting article that you should read here.
I also think that it is a very pertinent topic this week, because they are going to change our time, once again, next Sunday, October 30, we will go to winter time in the European Union. A change that has already been proven to benefit neither the economy as they tried to convince us, much less health, that time change (one more hour or one hour less) can affect our circadian rhythms more than we think. There is already a long debate about eliminating this measure, it is still being debated but in this failed union there is never progress in anything that has to do with citizens, we will see if in the end we get out of the time change or the union itself and each country be the sovereign when deciding what time you live and sleep. About this topic I already wrote in the previous change in March (summer time) more about it: Hours & habits
But let's go with the questions that appear here...
I think nothing in particular, simple habits like leaving the computer and mobile screens for a long time before going to sleep. Lower the intensity of the lamps, always tending to a warm light and not a cold one, so that our melatonin understands that night falls and increases its levels so that the body enters a state of rest (and peace).
And many times before I know it I have fallen asleep watching something on television, a suspense movie maybe, without knowing anything... oh, so then who was the murderer?!
Of course, in the end everything is interconnected, and as they say "we are what we eat" and we know that there are foods that promote sleep, relax us as are all those that contain tryptophan (they can be eggs, bananas or especially dairy products) . Perhaps that is why our grandmothers told us: "a glass of warm milk and off to bed". Actually, they were right, it does help.
In addition, it is also good not to leave without having digested. Heavy digestions prevent us from resting well, surely many of us will have noticed it after some sumptuous celebration. This affects me a lot, and think that I live in a country where people have dinner later, but since I was able to live abroad and adapt to other customs, I understood that it was better to have dinner early. I did so later even here, I had dinner at my own pace and at my time. And now I don't even have dinner. I am trying intermittent fasting, as I usually have lunch late (here I do maintain Spanish customs), I realize that with a more substantial meal and also a nutritious breakfast, at the moment I am adapting to this technique that has many benefits such as autophagy and greater cell regeneration among others. And I think you sleep better too, unless one day you are too hungry, there are always some exceptions.
Stress can kill sleep, and it can slowly kill us in other ways. It can affect the quality of our skin, because there are those who get eczema or there are those who are affected in other parts of the body, like the nerve or inmune system, due to permanent high levels of cortisol that can also damage the adrenal glands themselves or other related glands, such as be the thyroid… (this sounds familiar to me).
So relax friends. We've all had nights where we couldn't stop thinking about some problem or complicated issue in our lives. Or those nights of few dreams and many tears.
In those cases it is difficult to find an effective solution, I used to take some herbal compound, now they sell natural pills, which combine different medicinal herbs such as passiflora or passionflower (which I usually have at home just in case), poppy, hypericum, chamomile, balm, lavender, etc. Or a simple infusion, a little meditation, or simply breathing exercises. Others count little sheeps that jump.
The truth is that I don't have to make any extra effort, because I'm not really a fan of coffee or alcohol, except perhaps on special days.
In my case it should currently be the opposite, what to do to not fall asleep early? What to do to not have that sleepy face? I sleep the hours I need and well, without problems. Although it's funny, when I was younger I didn't like to sleep, when they told me I had to go to bed I didn't like it, and when I did I would start reading, “sleeping seemed boring to me” jajaja what thoughts... Now I know how beneficial it is to let the body rest, recover energies and start another new day well.
It is best to sleep at a suitable time. Each person needs more or less hours of sleep, so these scales that they make at a general level do not work for everyone, perhaps they do for many. They usually say 7 or 8 hours, more or less I think that is what I usually sleep, and it is very difficult for me to sleep more even when I have time, there are those who would not get up if they left them.
But I admire those who only need 4 or 5 hours, like some renowned geniuses, musicians and writers. Do they have higher brain power? I don't know, it's a mystery, but they make the most of the day.
At the moment now I have better adjusted the time to go to bed, before I used to entertain myself more and ended up going to bed quickly looking at how late it was on the clock. But I have improved that habit, and I sleep well, perfectly.