Optimal sleep is a cornerstone of overall health and well-being, playing a pivotal role in physiological restoration, emotional resilience, cognitive function, and subjective well-being. Specifically, adequate sleep fosters crucial physical development in younger populations and supports tissue repair and muscle recovery in adults, particularly athletes.

In the realm of athletic performance, research indicates a strong correlation between sleep duration and sleep quality and enhanced performance outcomes. Increased sleep duration and improved sleep architecture are associated with improved athletic performance, faster reaction times, increased endurance, and higher levels of competitive success. Furthermore, sufficient sleep is a critical factor in injury prevention, as it reduces the likelihood of both musculoskeletal injuries and performance-related accidents due to improved alertness and reaction time.

Sleep quality is a distinct and vital component of restful sleep, separate from mere sleep duration. Individuals may report extended sleep periods, yet experience fragmented sleep architecture characterized by frequent micro-arousals, light sleep stages, and disrupted sleep continuity. This fragmented sleep, often indicated by reduced sleep efficiency, compromises the restorative benefits of sleep. Strategies aimed at improving sleep quality focus on minimizing sleep latency (the time it takes to fall asleep) and promoting seamless transitions between sleep stages, including deep sleep (N3) and REM sleep. Techniques such as sleep hygiene practices, consistent sleep schedules, and minimizing exposure to blue light can significantly enhance sleep quality. Addressing underlying sleep disorders, such as sleep apnea or insomnia, is also crucial for achieving optimal sleep quality and reaping its associated health benefits.

The evolution of sleep patterns has been significantly impacted by the increasing stressors and pervasive elements of modern life.

Historically, human sleep was often more aligned with natural light-dark cycles, with longer periods of rest during nighttime. However, the advent of artificial lighting, coupled with 24/7 societal demands, has disrupted these natural rhythms. Constant connectivity through digital devices, work-related stress, and the pressure to maintain a fast-paced lifestyle have led to a widespread reduction in sleep duration and quality. This shift is characterized by later bedtimes, fragmented sleep, and a greater prevalence of sleep disorders, reflecting a departure from more traditional, biologically attuned sleep habits.

Furthermore, the modern environment exposes individuals to a multitude of factors that impair sleep. Increased exposure to blue light from electronic screens suppresses melatonin production, a crucial hormone for regulating sleep. Irregular work schedules, social jet lag (the discrepancy between weekday and weekend sleep patterns), and heightened anxiety levels contribute to chronic sleep deprivation. The constant influx of information and the pressure to remain productive have created a culture where sleep is often undervalued, leading to a cascade of negative health consequences. Consequently, modern sleep patterns are increasingly characterized by instability, reduced restorative sleep, and a growing disconnect from the natural biological rhythms that once governed human rest.

While the modern world presents numerous challenges to healthy sleep, and our sleep patterns have undeniably shifted, it's important to remember that restorative sleep is still attainable. Despite the pressures of our fast-paced lives and the disruptions caused by technology, there are effective strategies and lifestyle adjustments that can significantly improve sleep quality and duration. By understanding the factors that contribute to poor sleep and implementing evidence-based practices, we can reclaim our right to restful nights and experience the revitalizing benefits of truly restorative sleep.

Thus, if we change our patterns, we can sleep better. Below you can find some suggestions:

• Reduce the consumption of simple and processed carbohydrates (chocolate chips, chips, sweets, cookies, etc.), which reduce serotonin levels and impair sleep quality.

• Eat fish frequently. Thanks to their content of tryptophan and vitamin D, fish enhance the quality of sleep at night.

• Vitamin D intake. Research has shown that adequate Vitamin D improves sleep quality because it helps regulate serotonin production in the brain.

• A proper combination of snacks, consumption of nuts (mainly walnuts, pecans, almonds) will provide tryptophan and magnesium (magnesium deficiency increases the risk of insomnia) in combination with fruits rich in melatonin and antioxidants (cherries, oranges, bananas).

• A combination of adequate protein with complex carbohydrates (eggs with nuts) and fresh food (fruit or vegetable) 2-3 hours before bed will promote the increase of melatonin in the body and help it sleep.

• Avoid exercise 3-4 hours before bedtime, as it causes overstimulation. It is recommended in the morning until the afternoon.

• Cool room temperature, around 18-23 ° C, comfortable, noiseless, and dark.

• Avoid TV and cell phone in bed.

• Lights off when lying down.

• Avoid caffeine 4-6 hours before bed because it causes overstimulation (energy drinks, tea, coffee, soft drinks, etc.).

• Avoid meals that are considered heavy before bedtime.

• Avoid high temperatures in the room at bedtime because it affects the onset of sleep and the effectiveness of the sleep stages.

• If you do not fall asleep for the first 20 minutes, get up and go to another room to relax until you feel drowsy. Repeat as often as needed.

• Create a biorhythm by setting the alarm at the same time each day until a routine is established.

• Move the alarm away from the bed if it is a source of tension and stress.

• Expose yourself to the sun for at least 15 minutes a day in bright light so that the brain perceives the noticeable difference from the lamps.