Eliteness #01 – EN

TIPS FOR HEALTH

SLEEP WELL DESPITE THE PANDEMIC 9 tips from Dr. José Haba-Rubio, sleep specialist.

"In order to not disturb the biologi- cal clock, we must avoid too much exposure to the blue light of our many screens at night. This particular light suppresses the secretion of melatonin - a substance that enables the commu- nication between the body clock and the sleep mechanism - and therefore delays falling asleep." AVOID EXCESS BLUE LIGHT FROM THE SCREENS & DEVICES

SET BY NATURAL LIGHT

FIND COMFORT

"Our biological clock is governed by a nerve centre, the suprachiasmatic nucleus, located behind the eyes and timed by information from the retina. When it sees the light in the morning, the body clock goes into wake-up mode."

"You need a good environment to promote quality sleep. The comfort of your bed, pleasant temperatures in the bedroom and making sure that there are no noises or light streaming into the room should all be considered."

GO TO BED WHEN YOU ARE TIRED

WAKE UP AT THE SAME TIME EVERY DAY

"The first piece of advice, at all times and perhaps even more so during a pandemic, is to cultivate and maintain a regular sleep pattern. The risk, Those who lose their jobs or who work reduced hours are at risk to not get up every day at the same time to go to work. To lose this rhythm is to risk disrupting your body clock. The most important thing to do is get up at the same time every day."

"Don't go to bed at the same time every day if you're spending time struggling to fall asleep and stressing when you can't. It is better to go to bed when we are sleepy and ready to sleep."

AVOID EXCITEMENT "Avoid coffee, black tea or Coke."

GET UP IF YOU ARE CAN'T SLEEP

"If you wake up during the night and can't get back to sleep, you should avoid staying in bed. Staying in bed without sleeping maintains the sleep disorder; the brain really needs to know that the bed is the place to sleep."

PRACTICE REGULAR PHYSICAL EXERCISE

LEARN TO RELAX "Sleeplessness is a common response to all kinds of psychological stresses. Developing relaxing habits can help to calm this state of over-arousal."

"There is nothing like physical activity to make you tired and prepared for bed."

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