DORMIR MEJOR SIGNIFICA UNA MEJOR SALUD
Piensa en todos los factores que pueden interferir con una buena noche de sueño, desde el estrés laboral y las responsabilidades familiares hasta desafíos inesperados, como enfermedades. No es de extrañar que el sueño de calidad a veces sea esquivo.
Si bien es posible que no puedas controlar los factores que interfieren con el sueño, puedes adoptar hábitos que fomenten un mejor sueño. Comience con estos sencillos consejos.
1. Apégate a un horario de sueño
Reserva no más de ocho horas para dormir. La cantidad recomendada de sueño para un adulto sano es de al menos siete horas. La mayoría de las personas no necesitan más de ocho horas en la cama para lograr este objetivo.
Vete a la cama y levántate a la misma hora todos los días. Trate de limitar la diferencia en su horario de sueño en las noches de semana y los fines de semana a no más de una hora. Ser consistente refuerza el ciclo sueño-vigilia de tu cuerpo.
Si no te duermes en unos 20 minutos, deja tu habitación y haz algo relajante. Leer o escuchar música relajante. Vuelve a la cama cuando estés cansado. Repita según sea necesario.
2. Preste atención a lo que come y bebe
Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.
3. Create a restful environment
Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
4. Limit daytime naps
Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.
If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.
5. Include physical activity in your daily routine
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.
Spending time outside every day might be helpful, too.
6. Manage worries
Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.
Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
Know when to contact your doctor
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
