Sleep well — Learn to rest
A popularizer, speaker, author of the book "Learn to Rest," creator of the wellness and sleep podcast "El Podcast de Jana Fernández," and holder of a master's degree in sleep physiology and bioethics, Jana has all the secrets to a good night's sleep. Want to discover them?
What are the most common problems in people with sleep difficulties?
Sleep problems affect a large percentage of the population and can manifest in different ways and have multiple causes. The most common is insomnia, which can present as difficulty falling asleep, frequent nighttime awakenings, or waking up too early without being able to return to sleep. According to the American Academy of Sleep Medicine, it is estimated that between 10 and 15% of the world's population suffers from chronic insomnia.
Another common problem is sleep apnea, a disorder in which breathing repeatedly stops during the night, fragmenting sleep without the person being aware of it. This disorder, more common in men and
In overweight people, it is linked to an increased risk of hypertension and cardiovascular disease, as well as daytime sleepiness and fatigue.
"When the internal biological clock is out of sync with the external clock, which 'sets' the natural schedule for resting during the night, it leads to difficulty sleeping and a persistent feeling of fatigue."
Why do some people not rest well, even though they sleep the recommended hours?
Getting the recommended number of hours of sleep doesn't always guarantee restful sleep. The quality of sleep is just as important as its quantity (duration), and several factors can affect its depth and consistency.
One of the most common problems is sleep fragmentation, i.e., brief, repeated awakenings during the night, often caused by stress, sleep apnea, unsuitable temperature, or ambient noise. These interruptions prevent the brain from reaching the deeper stages of sleep, which are essential for physical and mental recovery.
Another possible cause is a disturbed sleep architecture. Healthy sleep consists of cycles of approximately 90-120 minutes that include light, deep, and REM sleep phases. If for some reason the deep phases are not reached frequently enough, a person may wake up feeling tired, even after having slept for eight hours.
Another key factor is nocturnal thermoregulation. Our body needs to lower its temperature by 1 to 2 degrees Celsius to induce sleep, and if the environment doesn't facilitate this process, nighttime awakenings can occur. Sleeping on poorly breathable bedding can lead to overheating and sweating, reducing the quality of sleep.
How do temperature and textiles influence sleep quality?
Body temperature follows a circadian rhythm: it drops at night to help you fall asleep and rises again in the morning to help you wake up. If the environment is too hot or cold, the body has to work harder to regulate its temperature, which can disrupt sleep.
A study published in the Journal of Sleep Research found that temperatures above 24°C reduce deep sleep time and cause nighttime awakenings, while temperatures below 16°C activate vasoconstriction mechanisms that hinder muscle relaxation.
Materials with low breathability, such as some synthetic fabrics, can trap heat and moisture, increasing nighttime discomfort.
“Textiles play a fundamental role in thermal regulation, as they can help the body stay within a thermal comfort zone or, conversely, interfere with thermoregulation.”
Why is fabric breathability important? And what about its tactile feel during pre-sleep relaxation?
Breathable fabrics allow sweat to evaporate and heat to dissipate, helping the body maintain the optimal temperature for rest. If moisture accumulates in bedding or pajamas, it causes discomfort, and the body may react with micro-awakenings that disrupt sleep continuity.
All the senses are important for relaxation. They allow us to perceive different external stimuli, and these can activate or relax us.
The feeling of comfort provided by textiles can induce a state of calm and well-being before bed, as can scent, for example. Various studies have shown that contact with soft, pleasant materials can stimulate the release of oxytocin, a hormone that reduces stress and anxiety, making it easier to fall asleep.
Do natural fabrics, such as cotton or linen, improve sleep?
Natural fabrics can significantly influence sleep quality due to their ability to regulate temperature, allow breathability, and provide a pleasant tactile sensation that promotes relaxation.
One of the key aspects of sleep is nocturnal thermoregulation, the process by which the body adjusts its temperature to facilitate sleep onset and progression through its phases. During the night, the human body experiences a natural decrease in core temperature, which facilitates the transition to deep sleep. However, if bedding or pajamas retain too much heat or prevent proper evaporation of sweat, the body can overheat, disrupting sleep. Natural fabrics, such as cotton, linen, or bamboo, are highly breathable and absorb moisture without creating a feeling of heaviness, making them an excellent option for avoiding heat-related nighttime awakenings.
“Darkness is essential for melatonin production, while exposure to artificial light, especially blue light, can delay the onset of sleep and reduce its quality. Several studies have shown that using white noise or relaxing sounds can help mask external noises and promote longer sleep continuity.”
What bedtime habits can improve the quality of your rest?
Maintain regular sleep schedules
One of the most important factors for sleeping well is regularity. Our bodies follow a circadian rhythm that regulates hormone secretion and body temperature throughout the day. Going to bed and waking up at the same time every day, even on weekends, helps maintain this rhythm, making it easier to fall asleep.
Reduce exposure to screens at least one hour before bedtime
Blue light emitted by electronic devices (cell phones, computers, televisions) suppresses the production of melatonin, the hormone that regulates the sleep-wake cycle. Research from the Harvard Medical School Sleep Research Division has shown that exposure to blue light before bed delays the onset of sleep by more than 90 minutes and reduces the amount of deep sleep.
Eat a light dinner with enough time before going to bed.
Heavy meals can make digestion difficult and cause gastroesophageal reflux, which affects the quality of sleep.
Create a relaxation ritual before bed
Establishing a relaxing routine helps the brain associate certain activities with the beginning of rest, such as breathing or mindfulness techniques, meditation, prayer, writing in a gratitude journal, etc.
Adjust the bedroom temperature and environment
The bedroom should be a space that encourages rest. Some key aspects include maintaining an optimal temperature between 18-20°C; using breathable bedding, preferably cotton or linen, to facilitate thermal regulation; ensuring the room is completely dark, using blackout curtains or an eye mask if necessary; and minimizing noise with earplugs or white noise, which has been shown to improve sleep continuity in people living in noisy urban environments.
“Sleep is a reflection of our circadian biology, so taking care of light exposure, physical activity, nutrition, and stress management throughout the day can make a big difference in the quality of our rest.”
We know that improving sleep involves making several changes to our habits, but how can we realistically start with our daily routines without making it a difficult task to keep up with?
The key is to introduce these changes gradually, so that they become sustainable habits without generating frustration.
Activate the circadian rhythm naturally. Sunlight is the master regulator of the circadian rhythm. It helps inhibit melatonin production and physiologically increases cortisol levels, which improves energy and alertness.
Move
Physical activity early in the day improves body temperature regulation and the quality of sleep at night. In any case, physical activity is non-negotiable; whenever you can, it's always a good time. If you can only do it later in the day, the pre-bed relaxation ritual is even more important.
Maintain stable energy levels and reduce stress throughout the day
Daytime stress results in increased activation of the sympathetic nervous system, which makes it difficult to relax at night. Taking short breaks every 90-120 minutes for deep breathing or meditation reduces cortisol levels and facilitates the transition to rest at night.
Avoid excessive caffeine after noon
Caffeine has a half-life of approximately 5-6 hours, so consuming it in the afternoon can affect your sleep at night. Choosing caffeine-free herbal teas or relaxing drinks, such as rooibos or chamomile, is a better option for afternoon consuming.
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