{"id":82180,"date":"2023-03-09T12:37:17","date_gmt":"2023-03-09T10:37:17","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/?p=82180"},"modified":"2023-03-09T15:30:57","modified_gmt":"2023-03-09T13:30:57","slug":"how-to-measure-and-improve-sleep-quality","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/en\/how-to-measure-and-improve-sleep-quality\/","title":{"rendered":"How to measure and improve sleep quality"},"content":{"rendered":"<h6>Getting the necessary restful sleep every night is essential for optimal health and wellbeing<\/h6>\n<p>Sleep is the main <strong>repairing process<\/strong> of the organism and one of the fundamental elements, together with diet and physical activity, to obtain an optimal state of health and wellbeing. As Vicente Mera, a specialist in <strong><a href=\"https:\/\/shawellness.com\/en\/sha-integrative-method\/preventive-healthy-ageing-medicine\/sleep-medicine\/\">Sleep Medicine<\/a><\/strong> at SHA, tells us, &#8220;rest is a vital restorative mechanism because it helps strengthen the i<strong>mmune system<\/strong>, improves cognitive abilities and mood, balances hormone levels, helps maintain a <strong>healthy weight<\/strong>, increases energy levels, reduces the risk of suffering from certain diseases (such as diabetes or depression) and prevents <strong>premature ageing<\/strong>. In addition, during the rest period, the brain eliminates unnecessary information, which directly influences <strong>memory<\/strong>&#8220;.<\/p>\n<p>The problem is that, according to the <strong>Spanish Society of Neurology<\/strong>, between 20 &#8211; 48% of the Spanish adult population <strong>suffers from difficulties<\/strong> in initiating or maintaining sleep, with <strong>insomnia<\/strong>, restless legs syndrome, apneas and hypopneas being the most common <strong>disorders<\/strong>. In other words, more than 12 million people in Spain do not enjoy <strong>quality rest<\/strong> and wake up with the feeling of not having had a good night&#8217;s sleep, or end the day fatigued.<\/p>\n<p>The good news is that <strong>sleep is a habit<\/strong> and, just as it can be lost, it can be regained. Dr. Mera explains what factors influence its architecture and what technologies SHA uses to measure them. &#8220;<em>In our <strong>Sleep Laboratory<\/strong>, we have pioneering technologies that allow us to monitor the most important parameters involved in both the quantity and quality of sleep, such as <strong>latency<\/strong> (the time it takes to initiate sleep), awakenings, the intensity of snoring, the number of <strong>apneas<\/strong> (total interruption of breathing during sleep) and hypopneas (partial interruption) per hour, body temperature, <strong>heart rate variability<\/strong>, cortisol\/melatonin curve before and after photostimulation or <strong>blood pressure.<\/strong> To collect all the relevant information, we have different technologies available, such as <strong>electroencephalography<\/strong>, which records sleep phases and cycles; <strong>electromyography<\/strong>, which measures jaw muscle tension; <strong>accelerometry<\/strong> of nocturnal movements, which evaluates the duration of the <strong>REM phase<\/strong>; or <strong>electrooculography<\/strong>, which monitors eye movements<\/em>&#8220;.<\/p>\n<p>In addition, and so that guests can improve their <strong>state of health<\/strong> <strong>and wellbeing<\/strong> while they sleep, SHA has just incorporated <strong>three HOGO sleep systems<\/strong>, located in the Royal Suites and in the Presidential Suite. Scientific publications confirm that sleeping on HOGO promotes mental balance, reduces <strong>oxidative stress<\/strong>, promotes cell regeneration, improves the functionality of the immune system and <strong>reduces biomarkers of biological age<\/strong>. All this is possible thanks to the revolutionary design of its ecological cotton cover, which <strong>incorporates a patented graphite and silver mesh<\/strong> capable of channeling and absorbing the electromagnetic radiation that the organism has acquired throughout the day and eliminating it through an <strong>earth connection<\/strong>. So with HOGO, you don&#8217;t just sleep, you get a new lease of life.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>6 tips for better sleep<\/strong><\/p>\n<p>Dr. Mera gives us six sleep hygiene guidelines that improve both the quantity and quality of sleep.<\/p>\n<ol>\n<li>Prepare for sleep, always before midnight, by practicing some <strong>relaxing activity<\/strong>, such as yoga, meditation or conscious breathing.<\/li>\n<li><strong>Dinner should be light<\/strong> and should end two to three hours before bedtime to give your body enough time for proper digestion. Dine on healthy foods rich in <strong>magnesium<\/strong> (nuts and green leafy vegetables), vitamin B6 (fish), calcium (sesame), and <strong>tryptophan<\/strong> (legumes, seaweed, seeds) &#8211; an amino acid essential in the production of two hormones that regulate rest: <strong>serotonin<\/strong> and <strong>melatonin<\/strong>. In addition, you should avoid spicy foods, fats, tobacco and alcohol as they affect the <strong>nervous system<\/strong>.<\/li>\n<li>Do constant and moderate <strong>physical exercise<\/strong>, but never at night.<\/li>\n<li>Avoid nocturnal activities in bed that make it difficult <strong>to get a good night&#8217;s sleep<\/strong>, such as watching television, reading or checking <strong>social networks.<\/strong><\/li>\n<li>Create a <strong>conducive environment<\/strong>: the room should be in complete darkness, well ventilated but not draughty, and free of noise and <strong>electronic devices<\/strong>. You should also avoid strong aromas and extreme temperatures (22.5\u00b0C is ideal).<\/li>\n<li>Without a comfortable bed it is impossible to sleep well. The <strong>perfect mattress<\/strong> should be hard, but adaptable, and with a <strong>pillow<\/strong> that allows you to place and keep your head and body in the fetal position.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Getting the necessary restful sleep every night is essential for optimal health and wellbeing Sleep is the main repairing process of the organism and one of the fundamental elements, together with diet and physical activity, to obtain an optimal state of health and wellbeing. As Vicente Mera, a specialist in Sleep Medicine at SHA, tells [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":82181,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[32],"tags":[],"class_list":["post-82180","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-beauty"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to improve sleep quality, SHA Magazine<\/title>\n<meta name=\"description\" content=\"Rest, nutrition and physical activity are the basis of a healthy lifestyle. 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