Risks of not sleeping well and tips for restful sleep

Difficulty concentrating, persistent irritability, and fatigue that doesn't go away even with a few cups of coffee are symptoms often attributed to stress or overwork. However, in many cases, the cause is simpler and more common than it seems: lack of sleep.

In a context marked by a culture of constant performance and hyperconnectivity, where screens are often the last thing we see before closing our eyes, rest is often relegated to the background. According to professionals at Hospital Clínic Barcelona , ​​this is no minor issue: when this situation continues, it can lead to significant consequences for physical and mental health.

Poor sleep quality not only causes fatigue, but also a significant reduction in daily performance. On a cognitive level, lack of rest decreases concentration, impairs working memory, and limits both creativity and productivity. On an emotional level, it translates into increased anxiety , irritability, low self-esteem, and a general decline in mood. Furthermore, poor sleep can reduce libido, affecting sexual health and overall well-being. These effects also impact social and work life, increasing the incidence of errors and interpersonal conflicts.

The consequences can go even further, as when sleep deprivation is prolonged, the risk of suffering from serious illnesses skyrockets. High blood pressure , type 2 diabetes, obesity , depression, myocardial infarction, stroke, some types of cancer, and even Alzheimer's are also linked to chronic sleep deprivation.

To counteract sleep deprivation, many people turn to stimulants such as coffee or energy drinks, and even sedatives, hypnotics, alcohol, or drugs. However, these substances can lead to dependency and further impair the quality of sleep. Therefore, beyond alleviating symptoms, it is essential to understand what good sleep means and how it positively impacts physical and mental health.

When you sleep well, your body and mind benefit on multiple levels . On a physical level, sleep regulates the immune and endocrine systems, strengthening defenses and maintaining hormonal balance, in addition to controlling body temperature.

In the brain, it promotes the plasticity of the cortex and the formation of neuronal connections, while eliminating toxic proteins, such as amyloid, whose accumulation is linked to Alzheimer's. It also promotes the renewal of cell receptors throughout the body. Finally, adequate rest improves emotional and psychological well-being, stabilizing mood and mental health.

To improve sleep quality and ensure restful sleep, it is essential to adopt certain habits.

Practical tips to improve rest According to the Hospital Clínic Barcelona 1 Have regular schedules: Maintaining a fixed bedtime and wake-up routine, even on weekends, helps synchronize your biological clock and promotes continuous, restful sleep. 2 Practice relaxing routines: Before bed, it's a good idea to engage in relaxing activities, such as reading, meditating, or listening to soft music. Avoid using screens, as the blue light from devices can make it difficult to fall asleep. 3 Avoid long naps: Limit the length of your naps, especially if you have difficulty falling asleep at night. 4 Reduce caffeine before bed: Avoid consuming coffee, tea, energy drinks, or foods high in sugar in the hours before bedtime. 5 Optimize your bedroom: Create a sleep-friendly environment with low lighting, moderate temperatures, and quiet. Use your bedroom only for rest and have a comfortable mattress and pillows, preferably replaced every ten years. 6 Exercise daily: Regular physical activity improves sleep quality, although it's important to avoid doing so just before bedtime. 7 Expose yourself to natural light and control blue light: Take advantage of sunlight during the day to regulate your biological clock and reduce exposure to blue light from screens at night.

During torrid summer nights, the heat can make it even more difficult to sleep. To cope with these conditions, Drs. Álex Iranzo and Carles Gaig, neurologists and sleep experts at Hospital Clínic Barcelona, ​​recommend maintaining a comfortable room temperature, taking a shower before bed, ensuring good ventilation, avoiding heavy meals, and limiting alcohol consumption in the hours before bedtime.

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When you have trouble falling asleep during occasional sleepless nights, it's essential not to worry excessively or force yourself to sleep. It's advisable to get up, leave the bedroom, and engage in a monotonous or relaxing activity until sleep returns naturally. If this difficulty persists for more than two weeks, it's best to consult a doctor.