Decalogue for a restful sleep

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Decalogue for a restful sleep

A good night’s sleep rejuvenates:
Good sleep provides energy, improves brain function, strengthens the immune system and regulates hormones. It is essential for well-being and longevity.

The risks of sleep deprivation

Harmful effects of not getting a good night’s sleep:
Lack of sleep affects our cognitive and physical abilities. Being awake for 18-24 hours is similar to having a blood alcohol concentration of 0.05% to 0.1%, which affects decision-making ability and increases the risk of disease. Getting a good night’s sleep is key to avoiding these effects.

Prioritise restful sleep for good health:
If there’s one habit you need to take care of, it’s sleep. Follow these key habits for restful sleep:

Decalogue for a restful sleep

Decalogue for a good night’s sleep:
A good night’s sleep rejuvenates. A good night’s sleep provides energy, improves brain function, strengthens the immune system and regulates hormones. It is essential for well-being and longevity.

The risks of sleep deprivation

Harmful effects of not getting a good night’s sleep:
Lack of sleep affects our cognitive and physical abilities. Being awake for 18-24 hours is similar to having a blood alcohol concentration of 0.05% to 0.1%, which affects decision-making ability and increases the risk of disease. Getting a good night’s sleep is key to avoiding these effects.

Prioritise restful sleep for good health:
If there’s one habit you need to take care of, it’s sleep. Follow these key habits in this decalogue for restful sleep:

Fundamental habits for restful sleep

1. Make sleep your main wellness goal

  • Make restful sleep a top priority in your life.
  • Tip: organise your daily activities to promote a good night’s rest.
  • Explain to those around you the importance of restful sleep and avoid those who minimise it.

2. Set aside time each day to switch off before going to sleep.

  • Set a fixed time: set aside 30-60 minutes each night for relaxing activities, such as reading or taking a bath.
  • Reading before bed: a study showed that reading in bed improves sleep.
  • Mindfulness and breathing: mindfulness meditation has been shown to be as effective as some drugs in improving rest.
  • Relaxing music: Soft music helps you fall asleep and reduces anxiety.

3. Start the day with natural light

  • Early exposure: go outside for the first 15-30 minutes after waking up to balance your circadian rhythm.
  • Alternative: If natural light is not available, use a light therapy device.

4. Adjust the lights at night for optimal sleep.

  • Relaxed atmosphere: dim the lights and use warm lighting one or two hours before bedtime.
  • Avoid blue light: install filters on devices or use blue light blocking glasses.
  • Screens off: avoid using screens an hour before bedtime and keep the bedroom dark.

5. Create a fresh atmosphere in your bedroom

  • Ideal temperature: keep your room between 15-19°C for a good night’s sleep.
  • Suitable bedding: opt for breathable bedding and light sleepwear.
  • Ventilation: ensures good air circulation in the bedroom.

6. Keep a consistent sleep schedule

  • Bedtime routine: define a bedtime that allows you to rest for 7-9 hours.
  • Relaxation alarm: use an alarm to remind you to get ready for bed.

7. Optimise your nutrition and supplementation for restful sleep.

  • Eat an early and balanced dinner: try to have your last meal at least two hours before bedtime to promote restful sleep. This facilitates digestion and prevents the body from working hard while trying to rest.
  • Slow-absorbing carbohydrates and protein at dinner: including slow-absorbing carbohydrates with protein at dinner helps to promote the entry of tryptophan into the brain. Carbohydrates slightly raise insulin levels, which reduces competition from other amino acids at the blood-brain barrier, allowing tryptophan to be converted into serotonin and melatonin, neurotransmitters essential for restful sleep.
  • Magnesium and melatonin: consider supplementing with magnesium for muscle relaxation and melatonin in low doses if necessary, as it helps to regulate circadian rhythm and improve restful sleep.

DAP vs. Keto

8. Take care of your gut health for restful sleep

  • Balanced microbiota: A healthy microbiota is essential for the production of neurotransmitters, such as serotonin, which contribute to restful and deep sleep.
  • Probiotics and fibre: Consider including probiotics and fibre-rich foods to improve gut health.

9. Hormonal and nutritional balance for restful sleep.

Achieving restful sleep requires, first and foremost, a closer look at our body’s hormonal and nutrient balance. Indeed, key factors such as melatonin and growth hormone promote deep, rejuvenating rest, while nutritional aids such as 5-HTP and GABA promote relaxation and mood stability, which facilitates relaxation. In addition, balanced cortisol and thyroid hormone levels influence energy and sleep, demonstrating that stress management is closely related to sleep quality. According to Dr Thierry Hertoghe, understanding the balance between hormones and nutrients is essential to optimise rest:

  • Melatonin and growth hormone: the sleep duo

    Melatonin, produced in response to darkness, helps facilitate deep sleep in the early hours, while growth hormone, released during this deep sleep, supports tissue repair and muscle recovery.

    5-HTP (5-hidroxitriptófano).

    This precursor of serotonin, which is essential for mood and sleep, indirectly raises melatonin levels, making it easier to fall asleep and improving sleep quality.

    GABA (gamma-aminobutyric acid)

    As an inhibitory neurotransmitter, it reduces stress and anxiety, factors that interfere with sleep. As a result, it promotes relaxation and calms brain activity, helping you to fall asleep and improve sleep quality.

    Thyroid hormones and cortisol.

    A proper balance in cortisol levels and thyroid function is vital for daily energy. For example, when cortisol naturally decreases at night, it promotes restful sleep. However, elevated night-time cortisol – often due to stress – disrupts sleep patterns. Managing stress and supporting adrenal health can optimise sleep quality and energy levels.

    Dietary support for sex hormones and sleep

    The synthesis of hormones such as oestrogen, progesterone and testosterone, key to maintaining circadian rhythms and restful sleep, is supported by a diet rich in protein and unsaturated fats. Thus, the right nutrients support hormonal balance, promoting deep rest.

    Bioidentical hormone therapy

    For those with specific hormonal deficiencies, this therapy can improve both rest and daily energy by regulating levels of melatonin, thyroid and adrenal hormones, which are essential for overall wellbeing. In conclusion, better sleep is possible with the right balance of hormones and nutrients, allowing you to wake up refreshed and ready for the day.

10. Daily exercise and smart naps

  • Regular exercise: daily physical activity, especially outdoors, improves circadian rhythm and the quality of restorative sleep.
  • Short naps: a 10-20 minute nap recharges without affecting night-time sleep, supporting cell recovery.

11. Reduce stress and support your emotional well-being

  • Mindfulness and yoga: practising relaxation techniques such as yoga or mindfulness helps reduce stress and improves restful sleep.
  • Natural adaptogens: adaptogens, such as ashwagandha or rhodiola, regulate cortisol, promoting a more restful sleep.

12. Avoid stimulating substances

  • Caffeine and alcohol: try to avoid them at least 10 hours before bedtime, as both can interfere with restful sleep.
  • Relaxing alternatives: opt for herbal teas or other relaxing drinks in the evening.

13. Organise your sleep environment for restful sleep

  • Quiet and dark: make sure your bedroom is dark and quiet.
  • Invest in comfort: use a quality mattress and pillows.
  • Reduce distractions: keep the bedroom tidy and consider earplugs.

14. Keep track of and adjust your sleep habits

  • Record your restful sleep: keep a diary or use a sleep tracker.
  • Data-driven settings: use the information to improve your routine and optimise your sleep.

Continuous improvement for restful sleep

Getting good sleep is a gradual process that requires consistency and adjustments. Remember that every step towards better quality sleep is an investment in your health and longevity, creating a solid foundation for a full and energetic life. This Decalogue for restful sleep can help you establish solid habits that will give you the rest you need for a healthier, longer life.

Ready to get started? Try these tips and experience the benefits of restful sleep. For more information or consultation, contact us and start your journey to optimal rest today!