Today, we are extremely exposed to electrical stimuli and impulses from the same light that we use in our homes, the means of transportation that we use, and the bad habits that we have before going to bed. Many psychologists warn of this increasingly disturbing problem, and it turns out to be the second concern of most patients who are going to be treated by a professional, only behind eating disorders. So, how to improve sleep quality? To understand it, we must first know the basics of our biological schedule.
Excessive Activity as the Cause
We live in times of great human activity – whatever the type – that directly relates to our moments of rest. The long working hours that in some cases exceed the night time slot, extra-school activities, and the little time we have left to practice a sport (usually at biologically inappropriate hours), cause the sleep equation to be altered.
Through the circadian rhythm, it marks the activation times of the human body throughout the 24 hours of the day; the brain responds to the light stimuli that it associates with physical activity, while in the opposite period, these inputs are seen inhibited by the body. In the dark, which reaches its maximum exponent between 2 and 6 in the morning, is when our body asks us for a rest.
In this way, the people who are forced to use their professional time during these hours are those who suffer serious biological disorders that indirectly affect health. The same happens with those who meet late hours ** (working day work until 8 or 10 p.m.), since, once office hours end, they dedicate their time to leisure, such as watching a movie or playing sports.
Recommendations to Improve Sleep Quality
Professional psychologists warn of the increase in this problem, putting the hours of sleep in western society at no more than six hours a day, according to the average. Below you will find some of the most recommended tips to improve sleep quality.
1. Do not use a Mobile Phone in Bed
The little use of the mobile device takes number one on the list of measures. By becoming a tool with which we wake up and say goodbye during the day, it has been seen as the main culprit for the poor quality of sleep we suffer. Writing texts, chatting, reading email, or watching a video, as well as the light on the screen, lead to attention and concentration that stimulates brain activity. It is advisable not to use the phone even two hours before going to sleep.
2. Noise Cancelling Sleep Earbuds
The second thing to consider is noise-canceling earbuds or headphones. Some have an “ambient mode” that allows you to be aware of your surroundings, others can completely block external sounds and noise. It is useful for those who are light sleepers and wake up from even the slightest noise. But before you get to online or street stores make sure to read some noise-canceling sleep earbuds review as it will save you time and money in the shop.
3. Avoid doing Sports at Night
According to the biological clock, the body begins to lower its blood pressure in the late evening, between 18:00 and 20:00 hours (6 pm and 8 pm.) Many sign up to play sports between these time slots, again causing a required reflex activation and brain reaction. For this reason, it is exclusively recommended to do it during daylight hours (even in summer) to carry out any type of physical training, being no later than 17:00 hours or 5 pm.
4. Keep Regular Hours
It is very important to follow a regular schedule so that the body adapts to these rhythms. Otherwise, the circadian rhythm will be out of order, falling asleep too late and waking up too early for our brain.
5. Read a Book or Magazine
One of the worst habits that are carried out today is to put the computer to watch a series online or to bet during the sleep phase in front of the television. Any digital screen creates a negative impact on sleep. Focusing on silence and the pages of a book, as an alternative, will help to better reconcile the moment of rest.
6. Turn off all the Lights in the Room
It may sound silly, but it is extremely effective. Many people keep a dim light on for sleeping because it refers to the tranquility that it gives off. This is negative. Any ray of light, however small, disturbs sleep before going to sleep.
7. Lower the Brightness of the Mobile Device Screen
We must insist on the different elements that improve the quality of life that have to do with the phone or mobile devices (tablets and computers), such as the calibration of the brightness of the screen that everyone has. During the day, a medium / high brightness level can be maintained, but it is advisable to activate any saving mode on the screen after 16:00 hours or 4 pm.
