Recently, the topic of sleep has returned to the agenda: Spanish therapist Vicente Mera noted that chronic sleep deprivation can put heavy pressure on the body and over time can act as a "slow bomb" on health. Sleep is not just rest, it is the body's recovery mode. In short, the body doesn't always accept the plan "I'll sleep later."
You should start getting ready for bed early
The specialist's recommendation is simple: switch to "quiet mode" at least 1 hour before sleep. The most important step at this time is moving away from the screens. Light from smartphones, TVs, and tablets can negatively affect the production of melatonin (sleep hormone), so the brain says "it's still daytime."
To put it briefly: staring at the phone at night is a signal to the brain that "we've canceled sleep."
What does a warm shower or washing your face with warm water give?
Mera believes that taking a hot shower or washing your face with warm water "signs" the body that it's time for sleep. Emotionally, the body relaxes, nerves calm down, and falling asleep becomes easier. (This isn't a miracle, but a good "life hack.")
The strongest habit is stable mode
A point emphasized by the specialist: sleeping and waking up at the same time every day. Even on the weekend. Because regularity keeps the biological clock in a "synchronous" state. Sleep recommendations also emphasize the importance of maintaining a consistent schedule.
5 steps to quickly set up the evening "sleep mode"
1. Put the phone aside 1 hour before bedtime.
2. Make the room cooler and darker.
3. Take a warm shower or rinse your face with warm water.
4. Don't leave coffee, strong tea, and energy drinks for the evening.
5. Make it a habit to sleep and wake up at the same time.
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