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It’s never too late to rest like royalty
Do you often wake up in the middle of the night or wake up earlier than you should?
During our childhood, adolescence and young adulthood the REM phase (deep sleep) remains constant. It is in adulthood that the circadian cycle becomes progressively shorter, resulting in lighter and shorter sleep.
As time goes by, due to natural alterations in our biological clock, we sleep less deeply and more intermittently. It is easier for us to wake up and we also tend to get up earlier. For this reason, insomnia is one of the most common problems in adults and older people.
Why do sleep cycles change over time? Less physical activity, less time spent outdoors and less social contact disrupts the circadian cycle of wakefulness and sleep, which is responsible for alerting the body when it is time to rest.
The circadian cycle is the natural cycle of changes our body undergoes in a 24-hour cycle, both physical and mental. It is the human clock.
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Good sleep habits
- We can improve our sleeping skills without resorting to medication. It’s just a matter of practising healthy habits!
- Encourage warm, dim lighting before going to bed
- Sleep in a calm and quiet space
- You can have a warm drink such as milk or an infusion (theine-free, of course) before going to bed, as it increases drowsiness thanks to a natural amino acid with a sedative effect
- Avoid stimulants and tobacco
- Exercise at regular times and during the day, not before going to bed
- Avoid watching TV or other screens a few hours before bedtime
- Get up and go to bed at the same time
- Use the bed only for resting, so that your mind will relate it better to sleeping