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In a saturated world of ‘life and gadgets that promise a perfect break, since face mask until Mantas with weightscience reminds us that the key to have a good sleep quality It is not in the product that appears in Tiktok, but in have a good sleep hygiene. And this happens to synchronize with our internal biological clock, what we know as the circadian rhythms. A concept on which it continues to be investigated and that allows us to know how our body is scheduled to sleep. The issue in this case is that modern life, with its artificial light and its chaotic schedules, It is the main enemy of these rhythms. And therefore of ourselves. A business. The market that exists around products that promise to help us have a better rest, the truth is that it generates billions of dollars a year. A figure that is logical, since nobody wants to spend the night and be the next day asking for coffee for the corners. And to avoid this we many times turn to whatever we see that they tell us that it works. However, many of these remedies are not only ineffective, but can be counterproductive. Andrew Mchill, a scientist specialized in circadian rhythms of the Oregon Health & Science University, warns That failed attempts can discourage people to seek professional help, worsening the situation. The solution. If we stick to science, the solution is completely free. The key is in Understand and respect our internal biological watches. A system of ‘watches’ that is present in each cell of the organism and that needs to be synchronized with the ‘central clock’ of the organism that is in the hypothalamus and specifically in the supraquiasmatic nucleus. To do this, this nucleus receives light signals that come through the eyes by the optical nerve that allows you to synchronize vital body functions such as the sleep-vigilia cycle and the production of hormones such as melatonin, which, which it is increasingly important Beyond allowing us to reconcile the dream such as repairing the data in our body. With a small nuance of basic physiology, Melatonin production It is suppressed or inhibited due to light collection. At the time the environment darkens, the pineal gland begins to release melatonin. And his mismatch has consequences that go beyond morning fatigue by affecting cognition, mood and reaction time. The contrasts. One of the keys is in the light as we have said, especially in the blue wavelength. This makes the daytime light rich in these blue tones, Synchronize our circadian rhythms throughout the day. But when the night comes and we are on the couch watching the last Instagram or Tiktok reos this blue light of the screens makes our body end up dislocating. Literally, with this constant exposure to the blue light we are indicating the body that is still daytime and that has to be underway and not decay. Something that ultimately triggers the hated insomnia. A study of Global Health Institute of Barcelona (ISGlobal) He warns that overexposure to the “blue light” of electronic devices alters our sleep-vigilia cycle when interfering with melatonin production. The solution, according to experts, is to seek contrast: expose ourselves to natural light during the day and reduce exposure to artificial light at night. A simple outdoor walk or work near a window can make a big difference. At night, it is advisable to lower the intensity of the lights, turn off the screens or use applications that adjust the color temperature to warmer tones. Or even bet on red lights that does not interfere with melatonin production. Meals. Our digestive system also has its own schedule, causing hormones that cause or inhibit hunger, digestive or even Insulin itself also works by rhythms. This makes eating on the undo, especially late at night, alters these watches and can cause digestive problems, an increase in body temperature and an increase in glucose levels, which makes sleep difficult. And it makes enough sense. When the end of the day is approaching and the sun begins to wear, the body begins to prepare to sleep, reducing insulin, which is a fundamental hormone to control blood glucose levels. In the event that we give us a binge during the night, we are causing these insulin levels to have to rise compulsively when the body is going down. Something that completely dislocates to the body. The recommendation is to follow what you have surely heard: “Breakfast like a king, eats like a prince and dinner like a beggar.” The last meal of the day should be at least three hours before bedtime. The consistency. Sleep The right time is as important as the amount of hours we sleep. Our body has an optimal sleep window, which varies according to our chronotype (if we are “evening” or “morning”). However, work and study schedules often force us to ignore our biological clock. The Spanish Sleep Society (SES) He insists on the importance of maintaining regular sleep schedules, even on weekends, to keep our circadian rhythm synchronized. The generalized use of alarmrs is proof that most of us live in conflict with our constant biology. Seek help. Something very important in these cases is to seek help from professionals in the event that the biological clock is completely uncontrolled. In many situations, exogenous melatonin can be administered at high doses accompanied by a plan to improve sleep hygiene. But beyond this, Mayic Mayic It offers different tips that can be obvious how to create an adequate rest environment, exercise regularly, control food and especially establish the most appropriate relaxation routine. Although clearly getting away from the screens and maintaining an adequate schedule is the most recommended so that we can finally sleep peacefully. Images | Shane In Xataka | Something is stealing our dream and they are not just the screens. A neurologist helps us understand what is really happening