Revicion cientifica, My Healthy Dream

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We have all had situations or periods in our lives when we did not get enough sleep, whether due to studies, work, or something pending that we have; and normally we wait for the weekend to make up for that lost sleep and recover it, unfortunately I have bad news for you, lost sleep is not recoverable, we will never recover it.

Due to this lack of sleep we tend to get sicker, in fact, it makes it much more likely that you will catch a cold, it worsens your recovery when you do physical activity, preventing, for example, the development of your muscle mass and it also impedes your ability to deal with stress and It affects your hunger levels leading you to overeat.

This sleep debt implies that in everyday life you will feel more sleepy during the day, you will see a clear decrease in your cognitive abilities at work, it makes you less creative and you will also literally become more pessimistic, a studyrelatively A recent study showed how five consecutive nights of insufficient sleep make us more emotionally reactive, more irritable and more cynical, what you need in that case is sleep.

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I don't even recommend that you sleep later on the weekends, because it would disturb your dreams more; and it is because the benefits of each phase of sleep, which includes the deep sleep that you missed during the week, which repaired your tissues, no longer repairs them and that REM sleep that consolidated your memory that you lost on Tuesday, is no longer recoverable on Saturday, therefore, the debt is not healthy.

We must improve our quality of sleep, this is done in part, our body gets used to it; When we go to bed we rarely go to bed exclusively to sleep, many people start reading a book, watching a series, a movie or worse still watching social networks, all these things make us lose time that could be quality sleep and they also train our our brain and conditions us to go to bed, not to sleep, but to watch social networks or anything else.

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The previous example is the typical bad habit that harms your quality of life, especially at this time, without you noticing it or sometimes noticing it, you start watching series, because you want to feel better or enjoy the last part of your day; without realizing that the next day you will feel worse due to the poor quality of sleep, generating an infinite vicious circle that worsens your quality of sleep.

To improve that quality of sleep, do everything you want outside of bed, in the living room, in the kitchen, in the bathroom or wherever you want, but when you go to bed and stay in bed, do nothing but sleep.

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Another recommendation that has always worked for me is exercise, the higher the intensity of the training according to your own criteria, basically the more effort you put in, the greater the positive impact that this exercise has on sleep efficiency, and you can do it at night , because the latest news from studies that measure how exercise impacts our sleep efficiency is that we can train even at night and still obtain benefits. Training late does not seem to harm our sleep as much as we thought.

In addition to the above, sleep schedules and routines must be respected. In fact, studies in children showed that those who have better sleep efficiency have better grades in language and mathematics. My advice is that you have a bedtime routine and respect it. , preferably between 10 pm and 11 pm, that's what science recommends.

Avoid doing other activities in bed that take away your efficiency and that generate bad habits that harm sleep, such as watching series, movies or using your cell phone in bed. I hope these recommendations help you and give you sweet dreams.

Study Source

Study Source

Study Source

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