In a hyperconnected world, sleep well It has become a challenge that cuts across ages, lifestyles, and countries. Various clinical and educational sources agree that nighttime sleep is affected by anxiety, irregular schedules, and digital habits, with effects ranging from poor mood to increased cardiometabolic risk.
This report brings together recent findings and practical advice on how to prepare for sleep: the importance of body temperature and light, the role of nutrition (tryptophan, natural melatonin, and kiwi), the value of exercise—especially strength training for older adults—and the usefulness of consistent routines without resorting to quick fixes.
What is happening with our rest
Data from the Spanish Society of Neurology indicate that 48% of adults do not enjoy restful sleep and 54% sleep less than recommended; one in three wakes up tired. Specialists emphasize that chronic lack of sleep is associated with higher mortality, worse cardiovascular, metabolic and cognitive health, and mood disorders.
Clinical psychologists who treat insomnia point out that many attempts at control —pushing yourself to exercise more late in the day, drinking alcohol to “feel better,” or self-medicating— end up making the problem worse. The central message is clear: sleep cannot be forced, It is facilitated by creating conditions for it to arrive.
In consultation, patterns of anxiety, irritability and memory lapsesWhen poor sleep becomes chronic, it's a good idea to ask for help. Naps can be helpful if they're short: 15-20 minutes at the latest and never in the late afternoon.
La light It is a powerful regulator of the internal clock. It is not only the brightness of the screens that matters: also the triggering content (work-related or financial messages) keeps the mind alert. Reducing stimuli in the evening and maintaining consistent lighting habits helps the brain "shift gears."
Temperature, light, and “nighttime obsessions”: what science explains
Gestures as common as stick one leg out of the duvet or turning over the pillow has a physiological basis. To enter deep sleep, the body should slightly lower its internal temperature (about half a degree). To achieve this, it redistributes blood to the skin and extremities —peripheral vasodilation—, releasing heat into the environment.
If the room accumulates heat or there is poor ventilation, the body struggles to dissipate it and it is more difficult to reconcileKeeping your bedroom cool and airy, and choosing breathable sheets, helps to lower your temperature and help you fall asleep.
According to pharmaceutical disclosure, when this drop does not occur It's common to take longer to fall asleep and experience more nighttime awakenings. Small temperature adjustments make a difference, especially during seasonal changes.
- Bet on a cool room temperature (approx. 17-20 ºC, if comfortable).
- Usa light and breathable fabricsIf you find it comfortable, sleeping without clothes helps dissipate heat.
- An warm shower before bedtime can facilitate subsequent heat loss.
- Ventilate the home: the renewed air reduces stuffiness and improves nighttime comfort.
Diet, exercise and guidelines that help
The relationship between what we eat and how we sleep is bidirectional; consult a guide on foods that make you sleepy.
Certain foods provide natural tryptophan and melatonin: turkey, chicken, eggs, yogurt, milk, nuts and some fruits and vegetables (e.g., tomatoes or kiwi). These are not "miracles," but integrated into consistent habits. can facilitate rest.
Several studies have analyzed the Kiwi. In adults who took Two kiwis one hour before bedtime for four weeks A shorter sleep onset latency and longer total sleep time were observed; improvements in sleep quality were described in elite athletes. sleep quality and efficiency, along with less stress. Even comparisons between fresh and dried kiwifruit suggest that both can increase metabolic processes serotonin/melatoninAlways follow a healthy routine and consider sugar intake if there are medical restrictions.
- incluye una portion of foods rich in tryptophan at dinner (dairy, eggs, turkey, legumes and nuts).
- If it suits you, try it with two kiwis an hour before from going to bed for several weeks.
- Keep regular schedules and a dark and silent environment in the bedroom.
- Evita trigger screens and content in the hour before sleep.
In older people, the strength training stands out as an ally of rest. An analysis in an older population with insomnia found that strength improved sleep quality up to 35% more than aerobic exercise, also reducing the severity of insomnia. This type of work helps regulate cortisol and temperature, enhances deep sleep and influences circadian rhythms, not to mention preserving muscle and mobility.
- Performs 2-3 weekly sessions 40-60 minutes, at low-moderate intensity.
- Examples at home: assisted squats, wall push-ups, bottle arm raises, glute bridges and go up/down steps.
- Adapt the exercises and consult your doctor if there are any previous pathologies.
La sleep hygiene remains the basis: go to bed and get up at the same time, minimize long naps, have an early and light dinner, and reduce exposure to bright light at night. Before considering supplements, it's a good idea to thoroughly review your lifestyle.
Regarding sleeping pills, specialists recommend prudence: can cause dependence and residual drowsiness. Melatonin has specific uses, but it should not displace the behavioral intervention and environmental settings.
Some physical aids can provide comfort: weighted blankets They give a feeling of calm to certain people (always in cool environments so as not to overheat), and sheets that dissipate heat —or sleeping without clothes— promotes nocturnal thermoregulation.
Good sleep does not depend on an isolated trick, but on small chained decisions: cool down your body and darken your surroundings, organize your schedule, take care of dinner, consider kiwi as a support, move—with vigor in later life—and ask for help if insomnia persists. This way, rest stops being a lottery and once again becomes more like an attainable habit.