There are keys and supplements that, if you use them correctly, can greatly improve your quality of sleep. What’s more, there is more and more scientific evidence that links rest with health in general, physically and mentally.
On a physical level, it was shown that if you do not rest well, the risk of injury increases, the risk of recovery decreases and performance decreases. On a mental level, it is closely linked to the cognitive part, with learning, concentration and the level of information retention. A good rest acts as a preventive at the level of dementia and cognitive deterioration.
Rest is health, and not only will it make you have more energy in the gym, and gain muscle mass, it goes much further. That is why we show you the best secrets to be able to have a good night’s rest and not feel so tired during the day.
Who is the main person in charge of rest
The main manager who makes us have a good rest is the suprachiasmatic nucleus, abbreviated NSQ, which is the center where it is mainly responsible for regulating all cycles, such as circadian, melatonin, temperature and even testosterone.
And obviously, when it comes to rest, a very important role will be played by melatonin, which is basically a neurohormone that is secreted in the pineal gland, and is the one that will induce drowsiness and that desire to fall asleep, that induction to sleep that is very important.
The best secrets to have a more restful sleep
Having habits and schedules will help you sleep better
People who have a hard time sleeping are in many ways, but one of them it is the education itself to the dreamThat is, we usually have very altered schedules, where we go to bed very late or go to bed very early.
When we don’t do that preparation, sleep education itself greatly affects whether you rest well or rest a little worse. Therefore, one of the best tips is to have sleeping habits and schedules, and that is a totally personal matter, since everyone has their preferences for schedules, but the important thing is that each day you do the same hours as the day before. .
The association at the cognitive level and at the brain level interferes with your rest
Working in the same room where you sleep is a serious mistake, because your brain associates that room with work and stress, which makes the induction of sleep slower. Ideally, each room is used differently and independently, since in this way we will associate our room as the area where you are going to sleep.
In addition, the intense light at the LED level makes it more difficult for us to sleep, since the retina is linked to the synthesis of melatonin. Add that it is important that we are in the dark and that there is no light around us. The temperature is also important, situations with very hot or very cold, makes you not able to sleep properly.
The best supplements to help you rest better
The best supplement, without a doubt, is melatonin, since it is the hormone that induces drowsiness, it has also been shown that taking melatonin for a period of time, helps to better sleep.
You can also use a precursor to melatonin, tryptophan, and it can help you induce sleep. Another supplement is glycine which acts in certain areas of the brain and helps certain aspects that are linked to rest. And finally, gaba is an inhibitor of the sympathetic nervous system, which can help you to be more relaxed at bedtime.
There are certain vitamins, especially those of the B complex, they are very interesting, for example, when there is a certain deficit of these vitamins. We know that the use of B complex vitamins, when there is a certain deficit, facilitates the synthesis of melatonin. There are also certain minerals like magnesium and zinc that help you sleep better.
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