Did you know that 30% of the Spanish population has trouble sleeping?
At The Beemine Lab, we understand that the road to quality sleep isn't always easy, but we're here to help make it a little easier.
“Sleep is involved in a multitude of physiological processes, such as memory consolidation, hormonal regulation, control of the immune and inflammatory response, vascular regulation, emotional processing, etc. Therefore, poor sleep quality is often linked to numerous health problems, as well as an increased risk of developing various diseases such as obesity, diabetes, hypertension, vascular diseases, metabolic changes, cancer.”
Dr. Ana Fernandez Arcos, Coordinator of the Sleep and Wakefulness Disorders Study Group of the Spanish Society of Neurology, explains. In addition, it has been shown that a reduction in sleep duration causes, in the short term, deterioration in cognitive and executive function. And, in the long term, lack of sleep has been associated with poor brain health, increasing the risk of suffering from neurological diseases (such as headaches, strokes, Parkinson's or Alzheimer's) and mental diseases (depression, anxiety, psychosis, etc.).
According to data from the Spanish Society of Neurology (SEN), more than 10% of the Spanish population, which means more than 4 million people in Spain, suffer from some type of chronic and serious sleep disorder. But in addition, more than 30% of the Spanish population, that is, more than 12 million Spaniards, wake up with the feeling of not having had a restful sleep or end the day very tired. The World Sleep Society even estimates that sleep problems threaten the health and quality of life of up to 45% of the world's population.
Going to sleep should not simply be the end of your day, but rather a self-care ritual that closes your days with an extra bit of attention to improve both your sleep and your quality of life.
Here are some practical tips to improve your sleep hygiene:
1. Don't take naps longer than 45 minutes.
2. Do 30 minutes of exercise a day.
3. Make your bedroom a relaxing sanctuary: Keep your bedroom cool and quiet.
4. Do a relaxing activity at least 30 minutes before going to sleep.
5. Establish a bedtime routine: try to go to bed and wake up at the same time every day.
4. Limit electronic stimulation: Blue light from screens can interfere with the production of melatonin, the sleep hormone.
5. Don't overindulge in caffeine and alcohol.
Remember, having good sleep hygiene is still an ideal self-care routine to improve both your night's rest and your mood and performance during the day. Every small change can make a difference in your quality of sleep. Make sleep hygiene a priority and give yourself a restful night's sleep!
Pérez Menéndez, A. (sf). Epidemiological report on sleep disorders in Spain. Spanish Society of Neurology. Retrieved fromhttps://www.sen.es/saladeprensa/pdf/Link332.pdf
