How do you fall asleep quickly? Sometimes, also thanks to the rhythms and behaviors of today, sleep will probably shoot, to the point that a lot of effort is really struggling. How to deal with these moments? What to do to encourage a good sleep from restaurant owner? We asked him outdoors Fabio PizzaNeurologist of the IRCCS Institute of Neurological Sciences and Association Lecturer at the University of Bologna. That repeats how yes, sleep is a rather personal affair. But regardless of the preferences about how much we like to sleep, if we prefer to go to bed late or wake up soon, or vice versa, it is a moment, or rather a state, fundamental for everyone’s health.
How do you fall asleep quickly and what does it mean?
What do we mean, first of all, by fall asleep? In the specific case, we could consider the physiological times of asleep, assessed by the so -based lInsomnia” generally equal to 10-20 minutes. Want to fall asleep It would be awkward even faster, because lower values are staff From ailments, such as sleepiness and narcolepsy, especially when it takes place during the day and in inappropriate contexts, recalls the expert (WHO More information). Therefore, with the aim of falling asleep that takes place quickly, but in times considered physiologically, what could we do? They are now different the strategy He is advice Elaborated by the experts and with evidence in the literature that can promote good quality sleep and with a quick trigger, Pizza explains.
Stop allo scrolling: away the artificial lights
All at the top adviceThe first is to switch off the light. We speak literally and metaphorically, referring to the role of interference of thereliefNow generally recognized, due to the specific case that comes from tablets, smartphones and television, the expert explains: ‘We know that the Luce thus device It plays a clear role in postponing falling asleep, especially because it is in itself with physiological mechanisms that the sleepBut also because its use generates behavior that generates involvement with the person and helps to keep it alert – the specialist continues – So much so that with those who are most exposed to artificial lighting, insufficient sleep is observed, related to sleepiness, unstable mood and greater consumption of stimulating agentsSuch as coffee and cigarettes, which negatively influence health “. From a physiological point of view there are two mechanisms that the rhythm of sleep And they are changed after exposure to light.
“The first process is that Circadian – So -Called Process C – Orchestrated by Hypotalamic Supralastic CoreIt provides another Sleep tendency during 24 ore – Pizza continues – In particular, you have less chance of waking up at night and dark. Its effect is linked to the hormone melatoninthat is produced in the evening, promoting falling asleep and sleeping. On the contrary, the arrival of the light, activates a process that informs the suprachiasmatic core of the arrival of the day from the retina and therefore the Retino-Hypophyse tract and at the same time blocks the production of melatonin. In view of this process, the light close to the night hours can slow down falling asleep, so it is more than avoiding to be exposed to it, it is advisable to stratify exposure. That is, in the vicinity of going to sleep, it is better to first pass from lower lights or prefer to give night modes on devices “.
And the melatonin adopted as staffDoes it really help? Depends on it. If it is true that the administration somehow the Rhythm of sleep and vigilantExplains pizza, its action is frustrated when you do not expose yourself to slight stress or stimulations. Not only that: melatonin tablets are useful, especially if it is taken at regular times and not as a pre-nanna pill, regardless of the hour when you lie down, the expert indicates.
To fall asleep quickly no against the pisolini on the couch before going to the bed
There is another reason that could then make it harder to fall asleep quickly and unfortunately have to do with the nap Setanna on the couch. “We are regulated by a homeostatic process – known as the H – so the accumulation of hours in which we are awake generates one Sleep needed who are then ‘downloaded’ by sleeping – the expert continues – It is a well -known process and subject to mathematical modeling, so accurate that they allow us today to predict how a people will sleep based on their wake phase during the day “. All this to say that if we, the day tired of the day, let us down on the couch before we go to the bed, and we fall asleep, we already contribute a bit to download that need for sleep, so that the falling can be postponed asleep. “It would be better to try the Night’s sleepavoid falling asleep on the couch – Comments Pizza – Instead, help to optimize the rhythm of our days, would be a nap after lunch, but we know it is not realistic for most people who live and work in our society “.
To each are ritual
Around the sleep Other small advice can then help. “It can be useful to have one Regular timetables To put and wake up on the bed, avoid extensive dinners, the intake of tea, coffee and even chocolate or the consumption of alcohol that can be preferred – Pizza resumes – It is also important to prevent activities other than sleeping, or activities that fascinate particularly physically and mentally, in the late afternoon or in the evening “The expert remembers, with reference to some of the well -known (never too many), rules that form the basis for the right sleep hygiene.
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