Listen to the audio version of the article
Change of season, summer time: there are many factors that can disturb sleep, especially in certain periods, such as spring. Sleep is at the center of physical and mental health. Restful sleep is important for tissue repair, cell regeneration, the proper functioning of the immune system and memory development.
In Italy, there are around 12 million people who suffer from chronic or transitory insomnia, in particular around one adult in four, according to the latest findings by Aims – the Italian Sleep Medicine Association – with a prevalence of females which is equal to 60% of the total, while 20% of cases concern children and young people.
From supplements to cosmetics to bed linen: the importance of sleeping well
Photogallery 11 photos
View
It is rare for insomnia to be a primary pathology, in most cases it is secondary to other pathological conditions of both a psychological and physical nature. It can also be the result of unhealthy lifestyle choices and harmful habits. The quality of sleep, in fact, can be compromised by a series of factors: going to bed at irregular times, consuming heavy foods before going to bed, taking long naps during the day, or the use of electronic devices such as televisions, computers and smartphones in bed . These practices can disturb the natural sleep cycle, leading to sleepless nights and impacts on overall health.
A manual for sleeping well
Pre-sleep activities are very important for a relaxing and rejuvenating night. To know what to do before going to bed, the new “Manuele del Sleep” (ed. Lswr), written by Antonio Grasso, Francesca Milano and Giulia Milioli, three Italian sleep experts who offer an 8-week program to eliminate the bad habits that hinder good rest. “It is advisable to consume light meals at dinner, but enough to make you feel full, because otherwise hunger could interfere with the quality of sleep” – say the three experts -. Better to opt for steamed or baked foods and use fresh, light foods with little salt and hot spices. Foods that contain a lot of plant fiber are good, such as whole grains, vegetables and legumes. Avoid frying, grilling, as well as ready-to-eat foods and preserved red meats. Glutamate contained in many ready-to-eat foods is a precursor of tyramine which increases the secretion of adrenaline and noradrenaline, two stimulating molecules that hinder relaxation. Pre-sleep activity is also important: it is recommended to avoid TV, telephone, computers and screens in general for at least 30 minutes before bedtime. As well as learning to detach yourself from thoughts of what happened during the day or what you have planned for the next day. You must learn to calm your mind to remove stress and anxiety.”