Cómo lograr un sueño tranquilo y reparador cada noche

Author: Li Sihan, student from the Traditional Chinese Medicine Faculty of Guangzhou University of Traditional Chinese Medicine. Review: Qian Jiao, Deputy Chief Physician of the Pharmaceutical Medicine Department at the First Affiliated Hospital of Naval Medical University.

Title: How to Achieve a Calm and Restorative Sleep Every Night. Profile: Optimize your sleep with good lighting, appropriate temperature, ideal mattress, and a regular rhythm to improve your health.

After a tiring day, we need high-quality sleep, which is not just a rest for the body, but also a crucial moment for the brain and the body to repair, integrate memories, and regulate emotions. Quality sleep can strengthen the immune system, improve cognitive functions, and maintain emotional stability; its value goes far beyond mere rest. Modern research has revealed that poor sleep is closely related to cardiovascular diseases, metabolic disorders, and even cognitive decline. Understanding the essence of sleep is the first step towards achieving quality sleep.

1. Optimizing the sleep environment.

An ideal sleep environment can send "safe rest" signals to the brain. Firstly, controlling light is essential: darkness promotes melatonin secretion, so blue lights (from electronic screens) should be avoided for two hours before sleep, and warm-toned lights can be used. Secondly, regulating temperature is important: a decrease of approximately 0.5°C in the body's core temperature helps to fall asleep, with the optimal bedroom temperature being between 18 and 22°C. Sound management is also crucial: low-volume, continuous white noise (such as from a fan) can mask sudden noises, or earplugs can be used for noise reduction. The choice of mattress should be ergonomic, with medium firmness usually being the most beneficial for spinal health.

2. Establishing a sleep rhythm.

The human body's biological clock follows a cycle of approximately 24.2 hours and needs regular signals for calibration. Waking up at the same time every day (including weekends) is more important than going to bed at the same time, as this reinforces the internal rhythm. Exposure to natural light in the morning for 15 to 30 minutes is a powerful regulator of this rhythm. Naps should be limited to 20 minutes, and sleeping after three in the afternoon should be avoided. Even if sleep was poor the night before, it is important to get up at the usual time to avoid a vicious cycle.

3. Adjusting pre-sleep behaviors.

Before bed, it is recommended to implement a "digital curfew" 90 minutes prior to sleeping. The blue light from electronic devices can reduce melatonin by up to 30%. It is suggested to establish a relaxation ritual that includes a warm shower (which raises body temperature before lowering it, facilitating sleep), gentle stretching, reading a physical book, or practicing meditation exercises. It is advisable to avoid overeating before sleeping, although consuming small amounts of tryptophan-rich foods (such as bananas or milk) may help improve sleep. While alcohol may speed up the process of falling asleep, it also interferes with sleep structure in the second half of the night, reducing deep sleep.

4. Managing daytime activities.

Engaging in moderate exercise during the day (150 minutes of moderate-intensity exercise per week) can improve sleep quality, but intense exercise should be avoided in the three hours before sleep. The half-life of caffeine is approximately 5 to 6 hours, so sensitive individuals should limit their intake after noon. Stress management is crucial: writing a "worry list" during the day can reduce mental rumination at night, and conscious breathing exercises can decrease anxiety levels. It is important to establish clear boundaries between work and rest, and to avoid bringing stress into the bedroom.

5. Facing special situations.

If you occasionally experience insomnia and after 20 minutes in bed cannot fall asleep, you can get up to use the bathroom or engage in a relaxing activity. Individuals who snore should try sleeping on their side and use a humidifier to keep the airways moist. If you experience persistent daytime sleepiness, nighttime breathing pauses, or leg discomfort, it is important to see a doctor. If insomnia is prolonged, you can also seek help from a doctor for appropriate interventions, which may include sleep medications.

The darkest night often leads to the clearest dawn, and the prerequisite to reach early morning is allowing yourself to fully immerse in darkness. Sleep is not a pause in life, but an essential foundation in the rhythm of existence. When we redefine sleep as an active process of caring for the body and mind, rather than a mere passive rest, those nights that had been ignored will begin to reward us with more lucid days. Tonight, you might start by dimming a light and reconciling with your body’s rhythm.

References

1 Walker, M. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner (2017).

2 National Institutes of Health (NIH). Brain Fundamentals: Understanding Sleep (2022).

3 Siegel, J. M. Clues about Sleep Functions in Mammals. Nature, 2005. 437(7063): 1264-1271.