6 tips to improve sleep quality

Just a couple of centuries ago, the fact that human beings slept less than 9 hours at a time was considered a sleep disorder and an indication of mental disorder that could be associated, as is the case today, with a general malaise due to the personal situation of each one.

At present we are extremely exposed to stimuli and electrical impulses by the same light that we use in our homes, the means of transportation we use and the bad habits we have before going to school bed. Many psychologists warn of this increasingly disturbing problem, and it turns out to be the second concern of the majority of patients who are going to be treated by a professional, only behind disorders food. So that... How to improve sleep quality? To understand it, we must first know the basics of our biological schedule.

• Related article: "10 basic principles for good sleep hygiene"

Excess activity as a cause

We live in times of great human activity, whatever the type, which is directly related to our moments of rest. The long working hours that in some cases exceed the night time slot, extracurricular activities and the little time that we left to practice some sport (usually at biologically inappropriate hours), cause the sleep equation to become altered.

Through the circadian rhythm, it marks the activation times of the human body throughout the 24 hours of the day, the brain responds to light stimuli that it associates with physical activity, while in the opposite period, these inputs are inhibited by the body. In the dark, which reaches its maximum exponent between 2 and 6 in the morning, is when our body asks us for a rest.

In this way, the people who are forced to use their professional time during these hours are the ones who suffer serious biological disorders that indirectly affect health.** The same happens with those who meet late schedules** (working day until 8 or 10 p.m.), since, once office hours are over, they dedicate their time to leisure, such as watching a movie or do sport.

• You may be interested in: "Circadian Rhythm Disorders: Causes, Symptoms, and Effects"

8 Recommendations to improve sleep quality

Professional psychologists warn of the increase in this problem, citing the hours of sleep in Western society at no more than six hours a day according to the average. Below you will find some of the most recommended tips to improve the quality of sleep.

1. Do not use mobile phones in bed

The little use of the mobile device takes number one on the list of measures. By becoming a tool with which we wake up and say goodbye during the day, it has been seen as the biggest culprit for the poor quality of sleep we suffer from. Writing texts, chatting, reading mail or watching a video, as well as the light on the screen, lead to attention and concentration that stimulates brain activity. It is advisable not to use the phone even two hours before going to sleep.

2. Avoid doing sports at night

According to the biological clock, the body begins to lower its blood pressure in the late afternoon, between 18 and 20 hours. Many sign up to practice sports between those time slots, which again causes activation of the reflexes and brain reaction that is required. For this reason, it is exclusively recommended to do it during daylight hours (even in summer) to carry out any type of physical training, being no later than 5:00 p.m.

3. keep regular hours

It is very important to follow a regular schedule, so that the body adapts to those rhythms. Otherwise, the circadian rhythm will be thrown off balance, falling asleep too late and waking up too early for our bian.

4. Read a book or magazine

One of the worst habits that are carried out today is to put the computer to watch a series online or bet on ourselves during the sleep phase in front of the television. Any digital screen creates a negative impact on sleep. Focus on silence and the pages of a book, as an alternative, they will help to better reconcile the moment of rest.

5. Turn off all the lights in the room

It may sound silly, but it is extremely effective. Many people keep a dim light on to sleep because it alludes to the tranquility that it gives off. This is negative. Any ray of light, however small, disturbs sleep before going to sleep.

6. Lower the brightness of the mobile device screen

We must insist on the different elements that improve the quality of life that have to do with the telephone or mobile devices (Tablets and computers), such as the calibration of the brightness of the screen of which all have. During the day a medium/high brightness level can be maintained, but It is advisable to activate any saving mode after 4:00 p.m. on the screen.