Covid-19, among other inconveniences, also affected the quality of sleep. The pandemic and its containment measures, the changes in daily routine with smart working, family management, fear for our health and uncertainty for the future, have affected our daily rest. “At first we had more time to sleep, in addition to the fact that we had accumulated sleep deprivation in the previous months, but then progressively the sleep time was reduced”, explains Carolina Lombardi, head of the Sleep Medicine Service at the ‘Italian Auxological Institute of Milan.
And he adds: «In our minds have prevailed the worries, the negative effects of the lack of sunlight, the lack of physical activity and the different times to the daily routine of always. Sleep is very conditioned by our lifestyle, if we are not calm sleep suffers and prolonged stress, such as the one we are experiencing, can alter sleep up to insomnia, a situation that affects our daytime performance “.
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The Sleep Clinic
Sleep is at the heart of physical and mental health. It is important for tissue repair, cell regeneration, the proper functioning of the immune system and the development of memory. In Austria in Lans, there is the Lanserhof sleep clinic where doctors and specialists have developed effective sleep therapy, mainly based on the regeneration of the gastrointestinal tract. Only a healthy gastro-intestinal system can guarantee a balanced supply of melatonin and serotonin, responsible for the correct sleep-wake cycle. “The program, however, is 360 degrees and concerns: nutrition, physical exercise, free time in the open air, the night environment, digital detox – specify the specialists of the Clinic -. The first step is a broad diagnosis to identify sleep disorders. On the basis of the data collected, a personalized and holistic therapeutic program is developed which provides for a regeneration of the gastrointestinal system, to which relaxation exercises, physical exercise sessions, mental coaching and a targeted diet are added. To improve sleep you need to eat a varied diet, rich in fruits and vegetables, whole grains, lean proteins and dairy products. We must avoid consuming carbonated and alcoholic drinks and not taking caffeine in the late afternoon ».
Tips for preparing for sleep
The night environment is fundamental: the bedroom must be associated only with sleep. The mattress is important, not always the best mattress is the stiffer one. Attention also to the careful choice of sheets, blankets, duvets, preferably cotton. Pillow cases better be 100% cotton percale or pure silk. The Offtopic start-up in Turin, born during the lockdown, only produces pillowcases and night masks in pure silk. Real silk, thanks to its proteins, has such a smooth and delicate surface on the skin that it helps you sleep and does not leave those annoying “pillow” wrinkles when you get up in the morning. In addition, the eye mask also protects against the radiation emitted by blue light which affects the release of melatonin. It is recommended to spray a few drops of lavender on the pillow, with its relaxing power, and to apply patches based on lavender and tourmaline under the soles of the feet. The room must be cool, between 18 and 22 degrees, for a restful and dark sleep. Finally, it is important to keep a routine, it would be better to always go to bed at the same time because the routine helps to program the brain for the moment of sleep. Avoid using electronic devices at least half an hour before bedtime, as electronic light sends activation signals to the brain.
Devices and supplements
There are several health watches on the market that can monitor blood pressure, basal metabolic rate and other vital parameters. The new Fitbit Sense has something more, it is the first smartwatch with an integrated EDA sensor that helps to understand the body’s response to stressors by measuring electrodermal activity (EDA) thanks to 2-minute scans directly from the wrist. At the end of the survey, the EDA responses appear on the app and smartwatch and you can create your own “stress diary”. In addition, mindfulness, yoga, meditation and guided breathing sessions are available for users. Another app is Hästens Restore, sleep experts since 1852, not just a traditional meditation app, but a tool to help change the vibrations of everyday life. The Swedish brand has collaborated with world-renowned experts to develop a meditation method that combines frequency tones with music to improve concentration, attention, stress management and relaxation, all for restful sleep. . The Hästens Restore app is free, available in the App Store for all iPhone IOS14 users. Among the most recent supplements, mainly based on melatonin, we point out: ZzzQuil Natura, gummy tablets with the flavor of berries to fall asleep naturally and quickly. It is in the Aquilea Sonno Express spray version, the sublingual spray promotes rapid falling asleep. Lanserhof Beauty Sleep is instead a 100% vegan supplement to optimize skin regeneration during sleep thanks to the presence of melatonin and a balanced combination of high quality micronutrients.