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No duerma a varios horas cada noche, y duerma a la misma hora cada noche.

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No duerma a varios horas cada noche, y duerma a la misma hora cada noche.

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6 tips for better sleep | Sleeping with Science, a TED series

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What does sleeping well mean?

Sleeping well means getting enough sleep. How much sleep is enough varies among people.

The number of hours you sleep is not as important as how you feel when you wake up. If you do not feel refreshed, you probably need more sleep. Another sign of not getting enough sleep is feeling tired during the day.

The average total nightly sleep time is 7½ to 8 hours. Healthy adults may need a little more or a little less than this.

Why is getting enough sleep important?

Getting enough quality sleep is a basic part of good health. When your sleep suffers, your mood and your thoughts can suffer too. You may find yourself feeling more grumpy or stressed. Not getting enough sleep also can lead to serious problems, including injury, anxiety, and depression.

What might cause poor sleeping?

Many things can cause sleep problems, including:

Stress. Stress can be caused by fear about a single event, such as giving a speech. Or you may have ongoing stress, such as worry about work or school.

Depression, anxiety, and other mental or emotional conditions.

Changes in your sleep habits or surroundings. This includes changes that happen where you sleep, such as noise, light, or sleeping in a different bed. It also includes changes in your sleep pattern, such as having jet lag or working a late shift.

Health problems, such as pain, breathing problems, and restless legs syndrome.

Lack of regular exercise.

How can you help yourself?

Here are some tips that may help you sleep more soundly and wake up feeling more refreshed.
Your sleeping area

Use your bedroom only for sleeping and sex. A bit of light reading may help you fall asleep. But if it doesn't, do your reading elsewhere in the house. Don't watch TV in bed.

Be sure your bed is big enough to stretch out comfortably, especially if you have a sleep partner.

Keep your bedroom quiet, dark, and cool. Use curtains, blinds, or a sleep mask to block out light. To block out noise, use earplugs, soothing music, or a "white noise" machine.

Your evening and bedtime routine

Create a relaxing bedtime routine. You might want to take a warm shower or bath, listen to soothing music, or drink a cup of non-caffeinated tea.

Go to bed at the same time every night. And get up at the same time every morning, even if you feel tired.

What to avoid

Limit caffeine (coffee, tea, caffeinated sodas) during the day, and don't have any for at least 4 to 6 hours before bedtime.

Don't drink alcohol before bedtime. Alcohol can cause you to wake up more often during the night.

Don't smoke or use tobacco, especially in the evening. Nicotine can keep you awake.

Don't take naps during the day, especially close to bedtime.

Don't lie in bed awake for too long. If you can't fall asleep, or if you wake up in the middle of the night and can't get back to sleep within 15 minutes or so, get out of bed and go to another room until you feel sleepy.

Don't take medicine right before bed that may keep you awake or make you feel hyper or energized. Your doctor can tell you if your medicine may do this and if you can take it earlier in the day.

If you can't sleep

Imagine yourself in a peaceful, pleasant scene. Focus on the details and feelings of being in a place that is relaxing.

Get up and do a quiet or boring activity until you feel sleepy.

Don't drink any liquids after 6 p.m. if you wake up often because you have to go to the washroom.

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Sleeping well means getting enough sleep. How much sleep is enough varies among people. The number of hours you sleep is not as important as how you feel when you wake up. If you do not feel refreshed, you probably need more sleep. Another sign of not getting enough sleep is feeling tired during the day.

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No mire a las electrónicas antes de duermes.

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No mire a las electrónicas antes de duermes.

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How Food Affects Your Sleep

Poor sleep has been linked to a host of health problems, including obesity, diabetes, high-blood pressure, depression, and more. A 2012 study published in The Journal of Clinical Endocrinology & Metabolism found that the more tired you are, the more you eat during the day in attempt to perk yourself up, which can easily add up to weight gain over time. Although there's no set menu for eating for better sleep, there are little tweaks you can make all day for a more restful night. So instead of sleeping poorly, downing caffeine every morning, reaching for sugary snacks every afternoon, and repeating the cycle day after day, try these little changes to eat and sleep more effectively.

How to Eat All Day so You Sleep Well All Night

The first step toward better sleep is eating balanced, nutritious meals and snacks evenly spaced throughout the day. Eat too little during the day, and you'll overstuff yourself in the evening, leading to a night of tossing, turning, and indigestion. Eat too little for dinner, and you might find yourself lying awake, longing for a trip to the fridge.

If you have GI issues such as gluten or lactose intolerance, eating certain foods in the evening can sabotage your sleep, too. Take time to learn your GI triggers, such as spicy food or alcohol, and avoid them, so you can drift off discomfort-free. It's also important to aim to go to sleep and get up at the same time every day - experts say this will keep your stomach and your brain on a similar sleep schedule.

Skip Sugar and Caffeine

According to the National Sleep Foundation, consuming more than three 8-ounce cups of caffeine a day may impact sleep, and six or more cups is considered to be excessive intake. Because the body takes about six hours to metabolize caffeine, drinking or eating foods with caffeine is not recommended within several hours of lights out. It's important to remember that people react to caffeine differently, so find a pattern of consumption that works for you.

Sugar has also been tied to sleep problems. A study at the University of Californi at San Francisco, found that children with type 1 diabetes are more likely to have trouble sleeping if they have elevated blood sugar levels. Because sugar gives you a temporary energy boost, it's best to avoid sugar and other processed foods shortly before bed.

Reach for Complex Carbs

Studies show that the best bedtime snack is one with complex carbs and a little bit of protein, such as cereal with milk or a small piece of whole-wheat bread with a dab of peanut butter.

If you want to go to sleep quickly, research indicates that eating the majority of your daily recommended amount of carbohydrates at night will help. In a 2007 study published in the American Journal of Clinical Nutrition, researchers found that when participants ate a carb-rich dinner that included high-glycemic index jasmine rice instead of lower-GI long-grain rice, they fell asleep faster. Researchers speculate the insulin triggered by the high-GI meal led to more sleep-inducing tryptophan in the brain, faster.

Sip a Soothing Drink

Some people swear by the soothing effects of chamomile tea, even though scientific research on the subject has been mixed. One clinical trial found that chamomile can reduce anxiety in humans, and in large doses, help animals sleep, but more trials need to be conducted to see if the same holds true for humans. A 2011 study published in the journal suggests that hot drinks might help people feel less lonely and more secure - both factors that can contribute to a good night's sleep.

If you have an upset stomach late at night, the old wives' tale that peppermint tea can help might be true, according to 2006 research by scientists at Tufts University. They found peppermint tea to be a digestive aid - it may even have antiallergenic potential - meaning it can help you drift off to sleep more serenely.

Beef Up Your B Vitamins

The belief that turkey makes you tired, thanks to its high levels of serotonin-producing tryptophan, might be a bit of an exaggeration. Still, the tryptophan and the bird's B vitamins can contribute to a better night's sleep, just not with the immediate effect you think you feel after a heavy Thanksgiving meal. Turns out, the vitamin B6 found in food such as poultry, fish, chickpeas, and bananas helps your body process tryptophan and turn it into sleep-inducing serotonin faster. According to the National Institutes of Health, you can get the daily recommended amount of 1 to 1.5 milligrams of B6 by eating two to three daily servings of a B6-rich food.

Another B vitamin that helps you sleep is B3, which is naturally found in beets, pork, poultry, and peanuts. B3, also known as niacin, is a common ingredient in herbal sleep aids because it can extend your REM cycle and limit the number of times you wake up in the middle of the night.

Make Room for Milk

There's a reason why the "glass of warm milk" adage has become so popular: Certain nutrients in milk, like tryptophan and B vitamins, may act as natural sleep aids, according to a 2012 paper published in the journal Nutrition Research. To keep your sleep functioning normally, aim to consume three to four servings of low-fat or nonfat dairy each day.

Try Cherries before Bed

A lesser-known alternative to warm milk is a surprisingly brighter snack - fresh cherries or cherry juice. A 2010 study in the Journal of Medicinal Food found that drinking cherry juice right before bed is a good way to help you get to sleep. In fact, some research has found it to be just as effective as taking melatonin, the over-the-counter hormone that encourages sleep, before bed. Not only is this a healthy way to promote sleep, but adding another serving of fruit to your day is also a healthy choice for your diet.

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Your All-Day Diet for a Better Night's Sleep - Diet and Nutrition Center - Everyday Health

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How Food Affects Your Sleep Poor sleep has been linked to a host of health problems, including obesity, diabetes, high-blood pressure, depression, and more. A 2012 study published in The Journal of Clinical Endocrinology & Metabolism found that the more tired you are, the more you eat during the day in attempt to perk yourself up, which can easily add up to weight gain over time.

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Durante el día, haga ejercicio antes de duermes

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Durante el día, haga ejercicio antes de duermes

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Light has a profound effect on sleep. Exposure to light early in the day stimulates the body and mind, encouraging feelings of wakefulness, alertness, and energy. Light exposure at night also stimulates alertness-and that can pose a serious problem for healthy, abundant, refreshing sleep. Light exposure during the evening can make it harder to fall asleep. Insufficient darkness throughout the night can lead to frequent and prolonged awakenings.

How darkness influences sleep

Darkness is essential to sleep. The absence of light sends a critical signal to the body that it is time to rest. Light exposure at the wrong times alters the body's internal "sleep clock"-the biological mechanism that regulates sleep-wake cycles-in ways that interfere with both the quantity and quality of sleep. Melatonin, a hormone produced in the brain's pineal glad, is often known as the "sleep hormone" or the "darkness hormone." Melatonin influences sleep by sending a signal to the brain that it is time for rest. This signal helps initiate the body's physiological preparations for sleep-muscles begin to relax, feelings of drowsiness increase, body temperature drops. Melatonin levels naturally rise during the early evening as darkness falls and continue to climb throughout most of the night, before peaking at approximately 3 a.m. Levels of melatonin then fall during the early morning and remain low during much of the day. Evening light exposure inhibits the naturally timed rise of melatonin, which delays the onset of the body's transition to sleep and sleep itself.

Light as a modern sleep problem

For most of history, humans did not need to seek out darkness. The advent of electricity in the 20th century fundamentally changed our relationship to light and dark, and posed serious new challenges to sleep. Artificial light, inexpensive and ever-present, wreaks frequent havoc on sleep without many people even being aware of its detrimental effects. The widespread use of digital technology-and the light emitted from all those screens-has introduced another highly disruptive challenge to sleep.

Measuring light: lux and lumen

Understanding how light is measured can help you manage your exposure to light more thoughtfully, and with an eye toward improving your sleep. There are a couple of measurements that are important in the world of light and dark: lumen and lux. Lumen is a measurement of light intensity or brightness, also known as radiance, at the source of the light itself. As light moves from its source, it disperses and its intensity changes. So when we're thinking about our exposure to light, it's not just the intensity of light itself that matters, it's also our distance from the light. That's where lux comes in. Lux takes lumen values and factors in the surface area over which light spreads. Lumen values can tell you how bright a light bulb is, but lux values can give an indication of how bright that light is in the space in which it-and you-reside. Lux measurements are also commonly referred to as "incident light."

Using lux, indoors and out

Lux can be used to measure all types of light, both natural light and artificial light, and these values can vary tremendously depending on both the source of light, its power, and its proximity. Here's a little perspective on lux: On a sunny summer day, your environment might be in the range of 150,000 lux. Now imagine a cloudy winter day, when the sun is farther from you and obscured: a typical lux measurement on a day like that might be as low as 1,000. At night when darkness falls, lux values plummet. The moon generates values under a single lux.

A typically-lit home, with lamplight and overhead light, as well as light from outside, may have lux readings in the range of 300-500. The lux values of your environment at night will influence how easily your body prepares for sleep. In the evening hours, it's important to maintain low lighting, and allow your body to undergo its natural physiological move toward sleep. Appropriate lux for pre-bedtime activities in the evening, like reading, should be less than 180 lux. This level of brightness will allow you to be quietly active but won't impede your body's progress toward sleep. After light's out, your bedroom should be dark, with lux no higher than 5.

Make light right for sleep

Managing your exposure to light in your home and in your bedroom is fundamental to creating a healthy sleep environment. With awareness, attention, and some simple planning, you can create a bedroom that guards against unwanted light at night, and protects the quality of your sleep until you are ready to wake. Curtains and shades on windows keep outside light from disturbing your sleep. Make sure window coverings are heavy enough to fully block light, and are well fitted to avoid slivers of streetlight or early morning sunlight from filtering in. Even brief exposure to light can interfere with sleep. Blackout curtains are designed to provide this kind of thorough protection against unwanted light.

Nightlights can help

If you need a source of light during the night-to make your way comfortably to the bathroom or to a child's bedroom-use a nightlight with a red bulb. Red is a long wavelength light that has been shown less disruptive to sleep than other light wavelengths. Put the nightlight in a hallway or another room, if possible. Having a small light in place will help you avoid having to flood your middle-of-night environment with unwanted, sleep-disrupting brightness.

Ways to create darkness

The body needs time to prepare for sleep. A sleep routine that includes a gradually darkening environment can help. Dim the lights a full hour before bedtime to encourage your body to begin its physiological progression toward sleep. Use a dimmer switch on overhead lights to control their brightness, or install low-watt, dimmable bulbs in lamps. Avoid screen time the hour before bed: turn off the television, power down computers and tablets, and put your phone away for the night. The light from digital devices contains high concentrations of blue light, a wavelength of light that research has shown is especially detrimental to sleep.

An eye mask worn at night can help deepen darkness and protect against intrusive light. Choose a mask that is soft, comfortable, and flexible. Wearing an eye mask can take a little getting used to, but it is a highly effective tool for limiting your light exposure at night.

Being aware of light's effects on the body will lead you to pay more attention to the light that surrounds you, both day and night. Taking a little time to ensure a dark sleeping environment is one easy and important way to protect and improve your nightly rest.

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Darkness Matters - How Light Affects Sleep

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Light has a profound effect on sleep. Exposure to light early in the day stimulates the body and mind, encouraging feelings of wakefulness, alertness, and energy. Light exposure at night also stimulates alertness-and that can pose a serious problem for healthy, abundant, refreshing sleep. Light exposure during the evening can make it harder to fall asleep.

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Duerma para siete a nueve horas cada noche.

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Duerma para siete a nueve horas cada noche.

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Sleep is a time for the brain and body to engage in vital growth and repair. It's an essential part of a healthy lifestyle, yet our demanding work schedules, family responsibilities, and busy social lives mean that many people are going short on sleep.

The 2018 NSF Sleep in America poll found that while we recognize the importance of sleep, most adults prioritize work, fitness, and other obligations first. Just a quarter of American adults get the recommended seven to nine hours of sleep per night, and one in six has either turned to sleep medication or been diagnosed with a sleep disorder.

What Is a Good Night's Sleep?

A good night's sleep should leave you feeling refreshed, alert, and ready to begin the day. If you happen to wake from a deep sleep, you may need a few minutes to wake up properly. But overall, people with healthy sleep patterns find it easy to fall asleep and experience minimal nighttime awakenings.

Quality sleep is not just about the hours you spend in bed. Fragmented sleep can also disrupt the natural rhythm of the sleep stages, leading to a less productive rest. You may get exactly eight hours of sleep every night and still feel groggy as a result of light or restless sleep.

If you're experiencing any of the following symptoms, you might not be getting the rest you need:

Difficulty waking up or falling asleep

Not feeling well-rested when you wake up

Feeling tired, sleepy, or drowsy during the day

Reduced performance or trouble focusing at school, work, or sports

Excessive reliance on caffeine

Frequent nighttime awakenings

Subjective feelings of not sleeping well

In the short term, poor sleep leads to problems with memory, concentration, mood, and daytime sleepiness. Those who are short on sleep may be at a higher risk of car accidents or work injuries.

In the long term, poor sleep has also been linked to a higher chance of developing diabetes, obesity, and heart disease. Shift workers with irregular sleeping patterns have a higher chance of developing breast cancer, stroke, and other medical conditions. Poor sleep may also exacerbate mental health problems such as anxiety and depression.

How Does Sleep Change Throughout the Lifespan?

Sleep needs change as we age, and individual sleep needs can vary depending on a number of additional factors. Sleep is regulated by our circadian rhythm, an internal "body clock" that tells us when to feel sleepy and when to feel alert. If we go too long without sleeping, a function called sleep-wake homeostasis kicks in and makes us feel tired.

Still-developing babies and young children require the most sleep, with most children sleeping 9-10 hours and babies sleeping as many as 18 hours a night. Teens require eight to 10 hours of sleep per night, and adults should be sleeping between seven and nine hours a night.

Older adults also need between seven and eight hours of sleep per night. However, seniors often suffer from light sleep, an earlier circadian rhythm, multiple nighttime awakenings, and a shorter overall sleep time. These problems may be exacerbated by medication or medical conditions.

Some people may have a circadian rhythm that is at odds with societal requirements. For example, teenagers are programmed to wake up and go to sleep later, which is contradictory with early school start times. Likewise, shift workers with constantly changing schedules may find it difficult to keep a consistent bedtime, and their sleep may suffer as a result.

Even among healthy adults, some people are programmed to wake up earlier and some people prefer to wake up later. It's increasingly recognized that jobs that require early wake times may cause chronic insomnia and secondary health conditions for night owls. Emerging research also suggests that women have a shorter circadian rhythm and require more sleep than men.

Pregnancy, menopause, or medical conditions can all interfere with sleep, as can sleep disorders such as restless legs syndrome, sleep apnea, REM sleep behavior disorder, narcolepsy, and gastroesophageal reflux disease (GERD). If you think a secondary health condition could be causing sleep issues, reach out to your healthcare provider to help manage your symptoms.

How to Wake Up Feeling Refreshed

Ideally, you won't even need an alarm clock to wake up at the proper time. If you're getting enough sleep, your body will wake up on its own.

During the night, we cycle through four stages of sleep. Stage one and stage two sleep are considered light sleep, as our bodies prepare to enter a deeper slumber. Stage three sleep is known as slow-wave sleep, when the body carries out repairs and growth. Finally, stage four or rapid eye movement (REM) sleep is when we dream.

It typically takes about 90 minutes to cycle through all four stages of sleep, with time spent in REM sleep increasing as the night goes on. To wake up feeling well-rested, we must get sufficient amounts of both slow-wave and REM sleep.

We feel most refreshed when we wake up during light (stage one or two) sleep. By contrast, waking up during slow-wave sleep can cause feelings of grogginess, and waking up from a vivid dream during REM sleep may be disorienting.

In an attempt to time the alarm with the end of a sleep cycle, some people calculate their bedtime by counting backwards from their preferred wake-up time. However, it's important to note that sleep cycles can vary in length, even within the same night, and disruptions or difficulties falling asleep can throw off the schedule.

A more sustainable way to train your body to wake up at the right time is to keep a consistent routine, practice proper sleep hygiene, and ensure you get enough hours of sleep overall. Monitoring how you feel when you wake up within the context of this routine can help you identify areas that you might need to adjust. A wearable device or smartphone app may help you track your sleep architecture so you can better plan your night.

Sleep Hygiene Tips for Better Sleep

Sleep hygiene refers to the concept of adopting certain daytime and nighttime habits to improve your sleep. The idea is that by sending day-night cues to your body clock, you'll be able to establish a circadian rhythm and get better sleep at night.

Create the Right Bedroom Environment: A dark, cool, and quiet bedroom should help you drift off. To avoid associating your bed with work or other stimuli, it should be reserved for sleeping and sex. Investing in a better mattress, pillow, or sheets may help you feel more comfortable.

Stick to Your Schedule: Waking up and going to bed at the same time every day is one of the best ways to beat insomnia. Trying to catch up on missed sleep by sleeping in on weekends is disruptive to your circadian rhythm, so a short nap in the early afternoon may be a better option if you're suffering from sleep debt. And, since fragmented sleep is not as refreshing, try to wake up the first time your alarm goes off instead of hitting snooze.

Limit Technology: Blue screens have an arousing effect, so sleep experts recommend turning off your phone an hour before bed and silencing notifications. Avoid turning the overhead light on if you wake up in the middle of the night, using a nightlight instead if necessary.

Harness Sunlight: Exposure to daylight early in the day can help you regain a more natural circadian rhythm. It also improves the quality of your sleep, leading to longer periods of slow-wave sleep.

Exercise and Eat Well: Exercising and eating well can actually help you sleep better at night, as long as you don't exercise too late in the day. Avoid eating big meals too close to bedtime, especially if you suffer from heartburn, and reduce your alcohol and caffeine intake as these stimulants can disrupt sleep.

Relax: If stress is keeping you up at night, try practicing yoga, meditation, or other relaxation techniques. Many people find that a soothing bedtime routine helps them get sleepy in preparation for bedtime. This may include things like reading a book, taking a bath, brushing your teeth, and putting on pajamas. If you find yourself tossing and turning for more than 15 minutes, get up and do an alternate relaxing activity for a while before trying to sleep again.

Use Sleep Aids with Caution: Melatonin, sleeping pills, CBD oil, and other sleep aids have been used successfully by many people, but they may have side effects and should only be used as a last resort.

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A Good Night's Sleep: How to Sleep Through the Night | Sleep Foundation

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Sleep is a time for the brain and body to engage in vital growth and repair. It's an essential part of a healthy lifestyle, yet our demanding work schedules, family responsibilities, and busy social lives mean that many people are going short on sleep.