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How to sleep well: from the position to be taken to advice to facilitate sleep and avoid interruptions. Recommended foods and foods not recommended before bed.
Thesleep it has a fundamental value for our complete psycho-physical well-being. Only by resting well can you adequately face the whole day and the various daily commitments and for this reason, in case of problems falling asleep, it is important to find the right strategies to solve the problem.
Sleep disturbances that prevent us from sleeping well
Sleep well it is important to let our body rest but also to fix in our mind the notions learned during the day and the emotions experienced.
The Diagnostic and Statistical Manual of Mental Disorders divides i sleep disorders in four main sections according to the alleged etiology.
1) Primary sleep disturbances
These are disorders not attributable to any general medical condition or to mental disorders or substance intake. It is assumed that they arise from abnormalities in the regulation of the sleep-wake rhythm.
2) Sleep disorders related to another mental disorder
These are "secondary" disorders because they are connected to other psychic problems. They are secondary to other diagnosable mental disorders, usually mood or anxiety disorders, but severe enough to require independent clinical attention. An example? Anxiety can manifest itself with intrusive and obsessive thoughts that prevent sleep.
3) Sleep disorders due to a general medical condition
It refers to a sleep disturbance consequent to the effects of a medical condition on the sleep-wake system; in this context there is a physiological alteration. An example? Hyperthyroidism.
4) Sleep disturbance substance induced
In this case, sleep is prevented or disturbed by the use of drugs or other substances. Sleep disturbances caused by the use or recent discontinuation of substances, including drugs. An example? The excess of caffeine introduced with coffee and cola can disturb sleep as can many drugs.
How to sleep well: nutrition
Some neurotransmitters and hormones are responsible for the functioning of the sleep cycle, and these substances are directly dependent on certain nutrients from our diet. For this reason, nutrition has an influence on the quality and quantity of sleep in man.
The abundant dinners rich in proteins, fats, ham, fatty cheeses and fried foods cause a greater secretion of hydrochloric acid in the stomach in the evening and at night. It also increases the production of adrenaline causing our body to become alert.
As a result, digestion becomes more difficult and slower, causing difficulty falling asleep and symptoms such as: acidity, reflux, heartburn, nausea and vomiting if you go to bed with an overfilled stomach immediately after eating. There are foods that promote sleep thanks to the regulation of melatonin and serotonin.
The tryptophan, for example, it is an essential amino acid that favors the formation of melatonin and serotonin essential for sleep well. We can get tryptophan by eating the following foods: milk, banana, dried beans, whole wheat, rusks, chickpeas, dried broad beans, lentils, peas, spinach, peanuts, almonds, hazelnuts, cheese, egg, avocado, pineapple, meat and fish.
Eating well to sleep better
For sleep well and for get to sleep without fatigue it is advisable to follow a diet that ensures the correct intake of carbohydrates (sugars), so as to stimulate insulin in the pancreas, a hormone that increases the availability of the tryptophan needed to form serotonin. But they must always be complex carbohydrates such as bread, rice, potatoes, pasta and not simple carbohydrates such as sugar, sweets, etc.
Vitamins also partially interfere in the functions of sleep / wakefulness, especially vitamins B1 contained in nuts, wheat germ, legumes, whole grains, brewer's yeast, molasses, whole wheat, pork, egg yolk and B6 contained in cabbage, melons, legumes, peas, molasses, wheat germ, whole grains, brown rice, prunes, green leafy vegetables, brewer's yeast, dried liver and meats, milk. These vitamins are necessary for the biosynthesis of serotonin.
Another nutritional factor that favors will help rest well is the consumption of calcium and magnesium. If their daily intake is adequate, they sleep and can rest better overnight. Yet another factor that should not be underestimated is the time of dinner, in fact having dinner at the same time always helps and sleep well. To accustom the body to fixed times, the more regular you are with the times, the easier it will be for our body to adjust to the circadian rhythm.
Our biological clock determines, among other things, the alternation of periods of sleep and wakefulness with a fairly regular and constant interval within the circadian rhythm, unless some factors intervene that from the outside may partly affect its functioning.
Anxiety, stress, long journeys, night working hours, shift work, accumulated nervous tension, etc. inevitably unbalance the correct cycle o sleep-wake rhythm. In general, therefore, it emerges that that ofinsomnia is a complex phenomenon. It is necessary to resort to targeted interventions, so as not to invalidate one's quality of life.
Regarding sleep disorders you can also read our article: Sleep disorders: causes and remedies.
Sleep well, the location
It is difficult to describe the correct position for a good night's sleep. For example, in the ideal position the supine position could be the right one for sleeping well, however those with lordosis problems should avoid this position.
In general, the supine position is recommended for everyone only if their legs are slightly raised so as not to unload all the weight on the back.
Another correct position to sleep well is on the side but not in the fetal position! Sleep on your side with legs extended and knees together to improve lordosis and use a flat pillow to support your neck.
If you are unable to sleep well due to neck pain, consult a posturologist and to relieve pain in the cervical area, consider purchasing a special pillow. I personally use the Tempur neck pillow and since using it I have solved my neck problems and found that they were linked to my morning headaches! In short, I have discovered on my skin that an incorrect position can have negative effects and cause migraines. The Tempur neck pillow is quite expensive (I paid € 85 for it but on Amazon it is offered at a price of € 78.99 with free shipping) but it is worth it. Useful links:Tempur neck pillow.
Natural remedies for a good night's sleep
Nature provides us with severalnatural remedieswhich can help us sleep well and rest better at night.
Griffonia and passionflower
These are two spontaneous herbs with calming and sedative properties. They do not have the effect of an anxiolytic but will help you unwind and relax so as to be able to evoke a good restful sleep. For more information:passion flower, properties and benefits.
Since serotonin is in turn a precursor of melatonin, (a hormone involved in the control of the sleep-wake rhythm), the use of Griffonia simplicifolia it is also effective in facilitating rest: thanks to its relaxing action, it fights insomnia linked to anxiety.
Theremelatoninis a substance produced by the epiphysis, an endocrine gland also known aspineal gland. The epiphysis plays a fundamental role when it comes tocircadian rhythm, especially the wake-sleep cycle. For information on this remedy for insomnia and for sleeping well at night, we refer you to the page dedicated tobenefits and uses of melatonin.
Rosolaccio or red poppy
The rosolaccio, commonly called "red poppy", grows spontaneously in uncultivated fields. It blooms between May and July and for its infusion it will be enough to collect the petals.
Remove the petals gently and let them dry in the shade. Arrange the petals on individual layers. Once dried, you can store them in airtight glass or porcelain containers.
Herbal tea based on passionflower, valerian and lemon balm
Herbal teas for sleeping are a very popular remedy. For a do-it-yourself herbal tea to sleep well and soundly, you can infuse 40 grams of passionflower, 40 grams of valerian officinalis and 20 grams of lemon balm. The ideal brewing time is 10 minutes in a cup of boiling water.
You may also be interested in:
- Sleeping on the left side: benefits
- Good mood diet
- Chronobiology and nutrition
- Little sleep: consequences
- Biological clock