With the prestige that Stanford University and his research on sleep deserve, Dr. Seiji Nishino opens our eyes to a problem as serious and everyday as that of lack of rest
From the genetic determination related to the amount of sleep hours and its involvement in performance to the brain damage that sleep debt can cause, going through the importance of the first 90 minutes of this. For the author, The quality of sleep premiums over quantity.Giphy
Throughout the chapters, we will find simple and effective techniques, based on scientific research, to finally achieve a restful sleep.
The Stanford method proposes eleven strategies to follow, from programming a double alarm on the alarm clock and walking barefoot, to planning the tasks of the next day and even eating cold tomatoes at night.
KEYS TO ACHIEVE A DREAM REPAIRS DorGetty Images
Between sleep and wakefulness there is a fundamental difference that lies in the changes in the internal temperature of the body. When sleeping, the internal temperature drops due to the low activity of the organs; when we are awake, it increases.
A good way to facilitate the quality of sleep It is to increase the external temperature or skin temperature. To do this, Nishino suggests that we take a fifteen minute hot bath.
The internal temperature of our body takes approximately ninety minutes to recover from the 0.5 ºC increase that will occur during the bath, coinciding with our first circadian cycle.
Watch out! Although exercise is also a good way to trigger an increase in internal body temperature, the resulting brain stimulation can inhibit sleep quality.
«… If we finish bathing ninety minutes before going to bed, the body temperature will be as indicated. The difference with body temperature will be reduced and the beginning of sleep will be calm. »Choose your favorite These bathtubs enchant us
Sleep quality is induced by a gradual decrease in internal body temperature. Nothing to cover ourselves with thick blankets or polar pajamas, since the dense fabric will prevent our bodies from cooling when necessary, and that residual heat trapped in our bodies will lead to poor quality sleep.
Instead of wrapping yourself in layers, wear a breathable pajamas and adjust the room temperature to make it comfortable but slightly cooler. Whatever you do, don't sleep with your socks on!Has it happened to you? How I recovered the pajamas that fell to the patio
The first night away from home in an unknown environment (on a trip, in a foreign house ...) has caused you lack of sleep or lightheadedness upon waking up? In an unknown environment, the brain tends to maintain a certain level of wakefulness to protect us from predators and unforeseen events.
This logic is what we must apply at home. We must ensure that the environment does not have many variables, since The brain feels more comfortable when registering a family bedroom.
In other words, learning to maintain the "same boring routine" is a crucial ability to turn on the sleep switch.What a relax! 10 very soft bedrooms to sleep between clouds
Professor Nishino states that the blue light emitted by LCD screens has no implications as deep as many studies suggest. What really inhibits sleep is brain stimulation What happens with what we consume on that screen.
Why? The brain maintains a certain level of wakefulness after being activated or stimulated. Therefore, take a moment to prepare the clothes the next day, take care of the skin of the face, open a relaxing book ...The gadget you need A book that will enlighten you ... literally Tara Moore Getty Images
Our sleep cycles consist of alternative periods of REM and non-REM (NREM) sleep. REM sleep is lighter and with dreams, while non-REM is deep and dreamless. If you wake up when you wake up, you may have been taken out of your REM sleep.
To avoid this, the doctor recommends two alarms: one scheduled twenty minutes before we have to get up and another when we have to get up.
Why twenty minutes? The REM periods become longer and more frequent as the morning approaches, reducing the NREM periods to about twenty minutes. You just have to make sure that the first alarm is not very strong, in case we are in the NREM period. The second alarm, at the usual volume.
This method is based on the knowledge that REM phase of sleep is longer in the morning and in which the change from the non-REM phase to the REM occurs in a space of about twenty minutes. The idea is to set that period as an objective.
A determining factor between sleep and wakefulness is exposure to light. Our eyes are equipped with light sensitive proteins (melanopsin). When activated, they direct the release of melatonin, a hormone that regulates sleep and wakefulness. All we have to do is open our eyes and catch some rays of the morning, and our body does the rest of the work.
Activate the vigil by keeping the curtains partially open at night, so that you wake up in the sunlight. Keep vigil by having breakfast in a sunlit corner or taking a morning walk.
"Once you get out of bed, regardless of the weather, exposing yourself to morning light is a simple but effective habit that has abundant biological motives and benefits."Do you know 20 tricks to sleep peacefully
A good way to facilitate wakefulness is to reduce the external temperature of the skin. Although there are many ways to do it, the doctor recommends that we step on the cold ground with bare feet.
Why? Because our feet contain highly efficient nerve endings for temperature regulation.Take note How to decorate the bedroom to sleep well
The act of chewing is associated with the improvement of memory. Recent studies have shown that it is also closely related to neuronal development. When chewing, the trigeminal nerve sends a signal to the brain, and by doing so repeatedly, it activates it and strengthens the communication pathways between the brain and the nervous system.
Thus, chewing early helps stimulate different neural patterns Between sleep and wakefulness Can you think of a better excuse for not skipping breakfast?Keys to an outstanding dream Foods to sleep better What you should improve in your room to sleep better 8 sleeping plants like a little angel