Sleep is a vital physiological need and not getting enough rest can harm our bodies and affect our mood. According to a recent survey conducted by Ipsos for the Spanish Sleep Society, 58% of Spaniards report sleeping poorly, outnumbering those who sleep well at 42%. Even of those who do sleep, 13% say they do not wake up feeling rested, indicating a larger issue with sleep quality.
While seeking the advice of a specialist is essential for those struggling with sleep, it’s important not to rely solely on medication. Relaxation techniques are beneficial in reducing stress and tension, calming the nervous system, and preparing the body for sleep. Additionally, these techniques can improve mood, lower blood pressure, and boost the immune system.
One of the most effective relaxation techniques for falling asleep is the body scanner, also known as progressive muscle relaxation. This method involves sequentially tensing and relaxing different muscle groups to release physical tension and mental stress. Starting from the feet and moving upwards to the head, this technique encourages deep relaxation and sleep.
For those who struggle with waking up in the middle of the night, paradoxical intention is a therapeutic strategy that can be helpful. Instead of trying to fall back asleep, patients are encouraged to focus on something else, like imagining doing a physical activity. This mental shift can sometimes help in achieving sleep.
In addition to relaxation techniques, maintaining good sleep hygiene is essential for a better night’s rest. This includes reducing exposure to lights, allowing enough time between dinner and sleep, and keeping the bedroom at a slightly cool temperature.
While there are many ways to improve sleep, it is important to find what works best for each individual as quality sleep is crucial for overall wellbeing.