Sleeping well is key to healthy body function. The lack of restful sleep can have devastating effects on mental and physical health of human beings and, according to the Spanish Society of Neurology, Spaniards are not resting adequately. Almost half of the adult population in Spain and 1 in 4 children do not have quality sleep.
These alarming data direct us towards the concept “sleep hygiene”, something that may seem strange to many, but that for Margarita Carrasco, health psychologist at Sanitas, is the key to being able to rest well. Carrasco and Francisco Reydirector of business development at BBVA Seguros, talked about the practices necessary to have a healthy sleep in the debate Sleep well organized by BBVA, Sanitas, EL MUNDO and Expansión. The meeting was moderated by Daniel Apariciodirector of the health area of Unidad Editorial.
For Carrasco, it is evident what is robbing almost 12 million Spaniards of their sleep: “The use of mobile devices in the hours close to sleep, not following routines and not having a climate and order in the room“Carrasco has highlighted the importance of always getting up and going to bed at the same time, “regardless of how long we have slept” in order to regularize sleep rhythms. He has also valued an organized and orderly space to be able to achieve that restful sleep. which we all need. On the other hand, it is not advisable to sleep during the day, although yes short naps and never more than twenty or thirty minutes.
As a fundamental piece of good sleep hygiene, the psychologist has emphasized a proper nutritionas well as a good physical activity. In the case of using mobile devices, Carrasco assures that it is necessary to lower their light intensity, or change to night mode, an hour and a half before going to bed, since Blue light from the screen inhibits the secretion of melatonin, the sleep hormone. In addition, experts do not recommend viewing social networks before sleeping, as well as news or stimuli that activate the brain.
The importance of preventing a sleep disorder is fundamental, since, as Carrasco pointed out, “only 10% of people with a sleep disorder are diagnosedthe good news is that Most can be prevented or treated.”. Thus, from an insurance point of view, it is important to go to the doctor to prevent any disorder. “It is important to invest in prevention because it will have an impact on our general well-being,” Rey said.