The sleep it is fundamental to ours health it’s ours happiness.
According to numerous studies conducted by sleep research organizations, 1 Italian out of 3 sleeps little and badly. Lack of sleep has clear health implications.
What are the consequences of a prolonged lack of sleep? Let’s see them together.
Symptoms and consequences of sleep deprivation
THE symptoms most common upon awakening due to lack of sleep are:
- Irritability and nervousness;
- Inability to concentrate or to concentrate for a long time;
- Reduced ability to formulate and express complex thoughts;
- Physical health problems, such as cardiovascular, respiratory and blood pressure problems.
The list of possible symptoms does not end there, but it certainly includes some of the more common symptoms. It is, however, evident that having these symptoms is a problem it can impact on the quality of life everyday life and on interpersonal and working relationships.
How can you sleep better?
To try to sleep betteryou can follow some precautionsranging from resting on a mattress suitable for our weight and stature needs, to not consuming exciting substances such as caffeine up to 6 hours before sleep.
Here are the most important:
- Avoid drinks such as caffeine, theine and other liquids that are exciting for the central nervous system: it is known that these active ingredients prevent the brain from “disconnecting” during the night;
- Maintain a regular routine: it is advisable to fall asleep and wake up at the same time to stimulate the body to enter and exit independently from this state of sleep;
- Finding the right mattresses and pillows: sleeping on an adequate support that keeps the spine aligned for all hours of the night can help to avoid waking up with muscle or postural pain;
- Use masks and ear plugs: these accessories are able to isolate sight and hearing from the external environment, thus favoring a state of calm that leads to sleep;
- Avoid exposure to light from mobile phones: at least 1 hour before bed, turn off all mobile phones, tablets, computers and any other electronic devices. Television is also capable of stimulating our brain, slowing down and sometimes interrupting the process of falling asleep;
- If symptoms persist and nothing seems to be working, see your primary care physician, a sleep specialist, or proper sleep research centers.
These are some of the more useful tips that you can follow to try to start sleeping better. You can try using one or more at first, such as removing caffeine from your evening meals to try to see improvements.
The role of research
Fortunately for us, there are people who are dedicated exclusively to finding a good sleep.
The fields of investigation are numerous and include various fields: from decaffeinated drinks to herbal teas and chamomiles, passing through types of mattress that help people with different somatic profiles, up to therapies based on supplements such as melatonin and all-round courses at large specialized research centers.
About the specialized research centers, there are numerous on the Italian territory. Inside work doctors with decades of experience in the sleep sector who will know how to give best advice to sleep well.
In some cases, it is absolutely necessary to go to these centers. Sometimes, sleep problems involve trauma, difficulty relaxing, high levels of unjustified mental alertness, recurring thoughts, and, at particular times in life, sadness, depression, and slow grieving.
Everyone has their own thoughts and it is wise to carve out a therapy based on personal needs. A wrong path can have further repercussions, but in general it is only likely to have no effect.
Final conclusions on good sleep
Sleeping well is important. It improves mood, increases performance at work, makes interpersonal relationships more pleasant and, finally, slows down the cellular aging process.
If you have been experiencing sleep problems or have some symptoms for a long time, then you should consider talking to your doctor about what to do.
Sometimes, taking supplements is enough. Other times, you need to create a more structured routine. In any case, once you start the process is easier!