sleep

Our brain also “draws the garbage.” And it is one of the reasons why sleep is so important

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We have known for a long time that sleep is more than rest, it is a vital need such as eating or breathing. Lack of sleep can have devastating consequences on our physical state, but also on our mental state. The big question for many scientists is why, a question that we have not yet answered at all, but in whose resolution we have advanced significantly. Sleep and dementia. A line of research that in recent years has gained importance has been the one that studies the role of the glinphathic system in the relationship between our dream and the appearance of dementia. The key would be in the “cleaning” work that this system exerts in our brain. The glinphathic system. The glinphathic system can be seen in certain contexts such as a cerebral analogue of the Lymphatic system. This forgotten anatomical system exercises different tasks in our body, being one of them to “take out the garbage”, clean the accumulation of waste generated by cells and eliminate harmful substances that may be present in our tissues. The lymphatic system does not extend through our brain, but someone must perform this important task in the central nervous system. A few years ago we began to understand who and how. The problem is that we have not yet managed to find out the most relevant aspects of the call GLINFATIC SYSTEM. Cleaning the plates. This cleaning work could be linked to the appearance of diseases such as Alzheimer’s. In A recent article in The conversationa group of researchers from the Macquarie University formed by Julia Chapman, Camilla Hoyos and Craig Phillips, explained this relationship. This hypothesis is based on the role they play in the appearance of the disorder Beta-amyloid proteins (Aβ). Over time these proteins tend to accumulate in our brain and, if they are not refined, they form plates that hinder the proper neurological functioning, damaging the brain and giving rise to the appearance of the disease. Night work The hypothesis that links sleep and Alzheimer’s way of the glinphathic system is also based on the idea that it is during the dream that the system takes the opportunity to clean impurities and toxins. However, the doubts about what the dream is what this relationship unleashes. As Chapman, Hoyos and Phillips stand out, studies sometimes seem to contradict, for example when measuring if the Aβ levels we find in the brain liquid are greater during sleep or during vigil. From mice to people. One of the problems we find in this line of research is that much of what we know we know it thanks to studies in micewhile the analysis with humans are limited. However, some studies have managed to approach the problem from human biology. An example cited by the team is A study Posted in 2018 in the magazine Proceedings of the National Academy of Sciences (Pnas). In it the team observed how a simple night of sleep deprivation could cause Aβ levels to increase significantly in the hippocampus. The study therefore reinforces the theory that the dream is closely linked to the probability of dementia. The risks of insomnia. The 2018 study was conducted in healthy people who experienced a night of sleep deprivation. So what about people who have insomnia or similar problems? This issue is different and requires a separate study. According to Macquarie’s team, some analysis carried out with people with insomnia and sleep apneas (interruptions caused by breathing problems) have associated these types of problems with a higher risk of dementia or with lower levels of Aβ. This again seems to support the thesis of a relationship between sleep and dementia mediated by this “cleaning system.” Another relevant issue is how sleeping pills influence, if it is at sleeping facilitate the functioning of the glinphathic system or if on the contrary the effect of these does not facilitate their night activity. A study Made in mice and published this year in the magazine Cell points to the second possibility since these compounds They did not activate the appearance of norepinephrinea compound that seems to perform an important rum in this “drain” function of toxins and other harmful compounds for the brain. In Xataka | We have been detecting a relationship between Herpes and Alzheimer’s years. Now we are discovering that treating one helps with the other Image | Craig Adderley / Milad Fakurian

The sleep apnea makes sleep in hell. Scientists believe they have a solution: blow shells

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Sleep but not rest, is what happens to millions of people around the world suffering from sleep apnea. This disorder occurs when, during sleep, our breathing is interrupted, something that can significantly affect the quality of our dream and, with it, to our rest. Blow shells. Now a new study has investigated “treatment”: blow shells. In a small randomized and controlled essay, a team of experts observed that the technique of blowing snails, based on an Indian traditional practice, It offered good results when reducing the symptoms of the obstructive sleep apnea. Shankha. The technique known as Shankh’s blow has its origin in a religious practice of Hinduism. The term Shankha refers to A type of marine snailown family mollusks Turbinidaelike those of the species Turbinella pyrum. A modern use. The group responsible for the study now proposes a new use for this technique, to relieve the symptoms of the obstructive sleep apnea, at least among people with moderate levels of the disorder. As the equipment defends, the technique is a simple and low -cost intervention that can relieve the need to resort to pharmacological or mechanical treatments. A modern use. The group responsible for the study now proposes a new use for this technique, to relieve the symptoms of the obstructive sleep apnea, at least among people with moderate levels of the disorder. As the equipment defends, the technique is a simple and low -cost intervention that can relieve the need to resort to pharmacological or mechanical treatments. Today, the main treatment against this ailment is Continuous positive pressure machineCPAP for its acronym in English. As their name suggest these devices keep the respiratory tract “blowing” air towards a mask that patients are placed at bedtime. Although it is an effective technique, the treatment is cumbersome and uncomfortable for those who must follow it. From the experience to science. The study, Explain in a press release Krishna K. Sharma, who led the team, emerged from the perception of the positive effects that the technique could have on this aspect of respiratory health. So he decided to test the technique. In the study 30 people participated between 19 and 65 years with moderate apneas. 16 of the participants learned the practice of the snap of Caracolas, while the remaining were assigned by way of control a deep breathing practice. Everyone had to practice for at least 15 minutes a day before being evaluated after six months. The results of the evaluation showed that the experimental group, explains the team, showed 34% diurnal drowsiness lower than the control group. They also reported less apnea and were detected higher levels of blood oxygen when sleeping. The Study details They were published in the magazine Erj Open Research of the European Respiratory Society. In Xataka | Apple Apnea detector is a new step in converting clocks into diagnostic tools. It is not clear if they will get it Image | Krishna K Sharma / Erj Open Research

Solving the big doubt about the most effective supplement to sleep better: magnesium or melatotine

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Melatonin is perhaps in the most popular supplement for people with mild or occasional problems to reconcile sleep. But it is not the only one. In recent years, magnesium has become another well -known alternative, a Nutritional supplement to which we also attribute the ability to lend a hand when we have a hard time. Choosing between one and the other is not simple, There is no higher alternative To the other. Both supplements have demonstrated some capacity to facilitate sleep but the way they do differs completely. This implies that each of these supplements can be more useful in certain contexts, while the other could help us in different situations. Understanding the differences between them can help us choose in a better informed way between one alternative. The Melatonin sometimes receives the nickname of “sleep hormone.” As its name suggests, it plays a central function in our Circadian rhythmthat is, our sleep cycle. This compound is synthesized by our own body in the pineal gland and is released at night, when our senses begin to perceive the disappearance of daylight. Its function is to transmit the message that the time has come to sleep. Melatonin supplements have the objective of making this hormone transmit their sleep message to the brain even when our body does not consider that it is time to synthesize it by itself. Despite his growing popularitywe may not have heard about magnesium as sleep -related nutrient. This element is central to the biochemical processes developed by hundreds of enzymes in our body. Among these processes is the synthesization of melatonin. This would be a way in which magnesium could help us fall asleep, but perhaps it is not the main one. According to Experts explain Medical newsthis element plays a key role in tasks such as muscle relaxation. Exercise against calcium (which we use in contraction), blocking its action channels and thus helping our muscles relax. In addition, magnesium is also linked to other neutraltansmiores, such as Aminobutiric gamma acid (GABA). In this context, magnesium regulates the signs of this neurotransmitter, which again translates into “calm and relaxation.” The usefulness of magnesium as it helps when sleeping It has been observed by Some studiesbut it should be noted that there are still many doubts about their real ability to achieve this goal: some experts warn of the existing limitations in scientific literature. This was pointed out for example a systematic review of literature and meta -analysis published in 2021 In the magazine BMC Complementary Medicine and Therapies. Different ways, different uses Melatonin stands out in contexts in which our cycle of vigil and sleep is disrupted. An example is the Jet lag that we suffer when changing abruptly from spindle. Adjusting our sleep cycle to a new schedule can be difficult, depending on the magnitude of change and personal circumstances. The supplements can offer us the melatonin we need to sleep at night until our body can end up adjusting to change. Magnesium, meanwhile, stands out for its help to muscle and psychological relaxation. This can help improve sleep quality and reduce the impact of anxiety About our sleep cycles. What if I combine them? Combining supplements can be an option in certain cases. According to Some experts suggestmelatonin has an advantage when helping us with “adjustments” in the short term in sleep; while magnesium has a broader range of benefits. Many of the clinical trials that have investigated the effect of magnesium on our dream have been based on trials on which a combination of substances. Combination that generally included not only magnesium but also melatonin. This strengthens the idea that this combination has the ability to help us with our sleep problems, at the same time that is also one of the reasons that skeptical experts of the use of magnesium as a supplement use. After all, if we have only proven that it works in conjunction with other compounds, we have no forceful evidence of its solo use. The side effects of melatonin and magnesium supplements are mild, but like any drug, it is convenient to meet them when deciding on a treatment. Among the possible adverse effects more common from melatonin They meet the headache, dizziness, nausea and diurnal drowsiness; But there have also been cases of vivid or nightmare dreams, short -term depression, irritability, constipation or diarrhea, among others. The side effects of magnesium are also usually mild, although also Their contraindications should be considered. The adverse effects of this supplement usually appear when consumed in high doses and usually have a gastrointestinal character, including diarrhea, nausea or vomiting. In Xataka | I put myself in the hands of some “sleep headphones” in the hope of reconciling sleep. It has come out regular Image | Vladislav Musekov / Beelith USA

We had supplements to live more, improve our strength and sleep better. Now we have one to get less angry

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We are likely to associate the name “Omega-3” for the beneficial effects that these fatty acids have on our cardiovascular health. However, over time we have discovered that these compounds They have more advantages. Let’s not lose the papers. For example, Now we know That the consumption of omega-3 fatty acid supplements is related to less aggressiveness. It is the conclusion reached by a group of experts after reviewing almost thirty studies on the subject published between 1996 and 2024. Omega-3. Surely we have heard on numerous occasions about the Omega-3 but what are they really? It is a group of polyunsaturated fatty acids that we often obtain through fish consumption (especially species such as northern bonito or white tuna, mackerel, salmon, sardines and trout), but which we can also find in other foods, such as nuts, flaxseed oil, soybean or chia seeds. We usually associate these fatty acids with better cardiovascular healthand for good reason: they reduce the presence of triglycerides (other types of fat present in our blood, these not so beneficial), as well as decrease the possibility of developing arrhythmias or the accumulation of plaque in our arteries. These fatty acids can also help us reduce blood pressure. Body and mind. But the studies carried out around the physiological benefits of these compounds have been complemented with analysis on the psychological and neurological impacts. Studies like a decade ago He detected a relationship between these nutrients and schizophrenia, or clinical trials that began establishing their relationship with aggression levels. 29 randomized essays. The team responsible for the new analysis compiled 35 independent samples extracted from 29 studies (including 3,918 participants) published between 1996 and 2024. From this exhibition, the team conducted a meta -analysis, a quantitative study of compiled essays. This served to detect modest but statistically significant effects in the relationship between Omega-3 and aggression. The team estimated a reduction of almost 30% in the levels of aggression, apart from gender age, diagnosis, duration of treatment and dose. The analysis found evidence that these fatty acids could reduce both reactive aggression (in response to a provocation), such as provocative (planned) aggression. The details of the study were published In an article In the magazine Aggressive and Violent Behavior. Continue investigating. Those responsible for the new study indicate that the fact that Omega-3 fatty acids are a normal component of our diet that we can find in a simple way in the form of supplement makes them a harmless treatment when reducing aggressiveness. Therefore, although there are important limitations regarding what we know about its effectiveness, they recommend their use, even as a complement to other measures. “The Omega-3 is not a magical bullet that will solve the problem of violence in society. But can it help? Based on these findings, we firmly believe that it can, and that we should start acting based on the new knowledge we have,” pointed in a press release Adrian Raine, co -author of the study. Despite this, the limitations that can be considered. For example, we do not know the biochemical mechanisms that could justify the casual relationship between Omega-3 consumption and the reduction of aggressiveness. In addition, according to Raine himself, analyzed studies focused mainly on short -term effects, so the task of evaluating them in the longer term is still pending. In Xataka | What food supplements really work and which are not, in a great graphic Image | Medieservice / Alesia Kozik

Upon sleeping mouth looks like a great idea against sleep apnea. It is not at all

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The Manchester City player, Erling Haaland, captured all eyes not for that signing frustrated Madrid, but for speaking openly about a practice that, according to him, even uses when he trains: cover your mouth. And in Tiktok, thousands They recommend this trick “Because he changed his life.” We talk about Mouth Tapingthe last cry of nightly self -care. It promises a deep sleep, less snoring, better breath and even a more defined jaw. But are we facing a miraculous solution or a risky fashion disguised as well -being? The viral routine. What began as an alternative advice to improve sleep has become a viral phenomenon thanks to Morning Routines of influencers like Ashton Hall and The celebrities Morning Sheeds. In all videos they show how they use medical tape or mouth bandages with their mouths closed, ensuring that it improves their rest and health. In Tiktok, the hashtag #Mouthtax It exceeds 96,700 publications and continues to grow. However, the phenomenon has evolved faster than science that supports it. And that worries the specialists. Healthy fashion or risky practice? For some doctors, these types of trends are the perfect example of how the Internet can turn an apparently innocent idea into a health risk. So have explained in a DW reportin which Dr. Brian Rotenberg, otolaryngologist and author of an analysis published in PLOS One has explained that this trend is promoted as a magical solution, but there is no solid evidence that supports it. From Spain, Dr. Carlos O’Connor Reina, member of the Spanish Sleep Society, It coincides with statements for webconsultas: “Nasal breathing is healthier, yes, but if a person uses these tapes with a nose that does not work correctly, we are talking about a very important health problem.” There is a higher risk: sleep apnea. The main risk of Mouth Taping It is that many people use it without knowing that they suffer from sleep apnea, a potentially serious condition in which breathing is repeatedly interrupted while we sleep. Dr. Rotenberg Lor it summarizes like this: “Sealing the mouth can represent a serious risk of suffocation in people with nasal obstruction or gastric reflux.” And there are more problems. Experts cited in CNN They have pointed out that the indiscriminate use of Mouth Taping It can cause a sensation of drowning or claustrophobia, microdespertar and sleep fragmentation, worsening of the non -diagnosed apnea, risk of suffocation if there is nasal congestion, polyps or diversion of the septum, night anxiety or respiratory anguish, and skin irritation or allergic reactions. Better without tape. We know that breathing through the mouth is not ideal. Dry the throat, favors snoring and can make sleep quality. Nasal breathing, on the other hand, filters and moistens the air, protects the airways and helps to sleep better. But it is not necessary to turn to a tape in the mouth to get it. Physicians recommend safer alternatives: consult an Otorrino, review possible nasal obstructions, practice exercises to strengthen tongue and palate, sleep sideways or wear nostrils if indicated. The speech pathologist Ann Kearney, from Stanford University, has explained in CNN That the position of the tongue is also key: “If you do not correct the tongue correctly, nasal breathing is not achieved just by covering your mouth. The tongue must go forward and forward to open the airway.” A more defined jaw … One of the most popular promises that They can be observed Lately it helps “sculpt the face.” According to a GQ articlespecialists have indicated that this has no scientific basis. “There is no evidence that it strengthens or defines the jaw,” says Dr. Leah Totton in the middle. At most, adequate nasal breathing can favor lingual posture and have a minimum long -term effect, but does not modify facial features. Nasal breathing yes, but not with tape. Nasal breathing is key to health, but the Mouth Taping It is not a universal or harmless solution. Like many fashions that are born in social networks, it may seem simple, but their risks are not. If you have problems sleeping, snoring or breathing through your mouth, the answer is not on a tape, but in a medical consultation. Image | Tiktok Xataka | Raise at 3:52 am, put your face on ice, scrub a banana: the male “Morning Routine” taken to the extreme

I’ve been sleeping badly for years, so I’ve tried “sleep headphones.” They haven’t been what I expected

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I’ve been sleeping for years regulate. The classic culprits are discarded: I don’t take late or copiously, I don’t drink alcohol, I don’t take caffeine, I do sports, No mobile abuse just before going to bed… Simply I find it hard to fall asleep and sometimes wake up at several times during the night. So I wanted to whose car more and more manufacturers are climbed. In my case I have tried the Anker Soundcore Sleep A20. Let’s see how. What they are and what they promise Sleep A20 are wireless headphones designed exclusively for sleep. The first thing for what they attract attention: they are dwarves. The second: They are very light. The third: its profile is very low, they do not stand out from the ear. The closed box. Image: Xataka. Image: Xataka. Image: Xataka. They also come with several silicone and “wings” tips to adjust it, something especially important in some vermin that we are going to take sleeping for hours. The important thing is that they are not just headphones: Its application includes several environmental sounds, sleep monitoring and specific functions for the night. They can work in two modes: Bluetooth mode to reproduce any sound from our mobile. Sleep mode with soured sounds in the headphones. The experiment The first night was adaptation. I had never slept with a headset in my life. In addition, I usually sleep sideways. It seemed unlikely that a headset did not bother me. Minipunto for these, because I immediately forgot that I was wearing them. The flat design and the soft, gummy, flexible material, made it barely noticed additional pressure. Zero problem. They stand out practically anything. Image: Xataka. Image: Xataka. Then there was the issue of listening. Put to try, I let the application surprise me with its own proposals, which they call “brain waves with the” created specifically to help us fall asleep. We can choose whether listening to them only for a while, only until we stay asleep or all night. I tried the three: Only for a while: It gives what it promises. If we mark 45 minutes, at 45 minutes it will stop ringing. Only until we stay asleep: The same, detecting the moment we fall. All night: What a bad time. The sound made me wake up a couple of times, something disoriented by him. Perhaps it is a personal issue and there are people who have a reparative dream with the headphones sounding throughout the night. It is not my case and I advise to set the timer in a generous way to ensure that the shutdown will occur. The Yay and the Nay There are four elements that work really well here: Exceptional comfort. They have never been a nuisance. They are soft and with the low profile they are not noticed or sleeping sideways, as a soil alternate. Spectacular battery. 14 hours in sleep mode is something that I can never check for myself. After seven hours of night use, when they woke up they still had about the remaining 50%. Passive noise block. Without active cancellation, but with the right tips they isolate surprisingly well. Reasonable, at least. Useful sleep monitoring. The application records sleep phases, number of turns in bed and preferred position. There is enough correlation with what it says My garmin on duration and phases. And then there are four other elements where they fail. Mediocre audio. That nobody expects audiophile quality. Nor is it the vocation of these headphones. The sound is functional, music lacks depth and warmth. Very limited pre -recorded sounds. There is some variety, but many sound compressed and artificial. The most effective are the noise of color (white, brown, pink). Application Faluta. He tells me that I slept 16 hours when the reality is that at seven hours I took them off and left them on the bedside table. I should understand that absolute immobility for nine hours cannot be equivalent to very deep sleep. In addition, it is not very intuitive when applying one way or another. Problematic tactile controls. In the dark it is easy to activate some function. About the application Falutathere is an example. I have not sleeping 11 hours possibly from the day before my birth. That lack of logic in detection is a negative point. Yes, you can see how much I move during the night: my wife says that 16 turns seems like a fairly reasonable figure. The data collected by the application. Image: Mockuuups Studio, Xataka. Also Atina that I am only able to sleep aside, and I have quantified what I already imagined: I usually sleep more towards the side of the edge. The final verdict The big question with these headphones is whether they really help sleep better. The answer, in my experience, is not. I did not notice differences between the nights with them sounding before sleeping and the nights without them. I thought That the scientific approach of pre -registered sounds would better induce sleep, but it has not been so. My Garmin data, with me every night, indicate very similar patterns with them and without them. And something worse when I tried to wear them playing all night, as I said before. At 150 euros are not cheap, but Yes I see them a clear target audience: the people who need to fall asleep listening to something. For that, I don’t think there are much better options for the low profile and night comfort. And without disturbing the bed couple, if there is. There I see an obvious sense. But for those who do not sleep wonderfully and look for allies of any kind to fall asleep, and not to simply hurry a podcast of True Crime Until we fall round, at least in my experience, these headphones do not miracles. Anker Soundcore Sleep A20, Sleeping headphones with noise block, small design for people who sleep from side, 80 hours of autonomy, Bluetooth 5.3, sleep monitor, personal … Read more

Creatine is the Queen of Gym. Now science investigates if you can also wake up your brain when you don’t sleep

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Creatine is, together with Powder proteins Already the Ashwagandha, one of the star supplements if we do physical activity Intense. It is one of the most studied supplements and evidence on improvements in physical function are clear. However, in recent years he is calling attention to areas far from the gym thanks to its potential benefits for cognitive function. And now there are those who are studying the effects of creatine in People with lack of sleep. Creatine and brain. The operation of creatine is simple. It is a compound that we produce naturally, mainly in the liver, but that we can also obtain thanks to certain meats and fish. The problem is that in vegan lifestyles or within the framework of intense training, supplementation becomes very interesting To increase those immediate reserves of energy Recently, the Texas A&M University He discovered that creatine is not only useful in the muscles, but also in the brain, with studies pointing to positive effects on the Recovery of brain injuriesin reducing the sensation of fatigue and as a neuroprotective agent by showing potential to reduce mitochondrial dysfunction, being a key factor in the neurodegenerative diseases. Neurogenesis. Creatine plays a very relevant role in the formation of New cells and brain tissuesalso in the creation of neurons in the embryonic phase. And that prominence is what encouraged research on creatine functions in the brain. As we read in BBCwithin the tests that are being done, one is that of Ali Gordjinejad, researcher at the Forschungszentrum Jolich Center in Germany. As we discussed before, they have been carried out, and they are still doing, studies that relate the role of creatine in the brain beyond that embryonic phase, and something that disrupts the usual functioning of the brain is the sleep deprivation. That is where Gordjinejad wondered if creatine can have a role in the short -term memory and brain recovery in People with sleep deprivation. This would be interesting for people who must travel at night, emergency service workers or students who hurry before exams. The analysis. To do this, his team recruited 15 people and divided them into groups. One was given a creatine supplement and another placebo. The shot was at 6:00 p.m. and, until 9:00 in the next morning, he tested the cognitive performance of those people every two and a half hours. He analyzed his reaction times or short -term memories and discovered that the processing speed was higher in the group that took creatine. Gordjinejad Consider That, in that stress situation for the body and, above all, the brain, the organ needs energy available quickly, taking it from phosphocreatine deposits that have been filled just before exercise. Would act exactly as it does when we are doing a Intense exercise To endure, for example, one more repetition. Controversial. The researcher believes that his findings show the potential of creatine to help overErebro starts its repair mechanisms. Now, although there are very forceful studies, this is somewhat less due to an important detail: the participants in the study took 10 times the recommended daily dose of creatine. Gordjinejad himself points out that it is such a high dose that it should not be taken by people with kidney problems, but even if you are perfectly healthy, that dose can cause stomach pains or problems in the following deposits. You have to continue studying. What the researcher is clear is that we must continue to investigate until finding evidence that supports his theory or, on the contrary, help to leave it aside (that is also the scientific purpose, in short). In following trials, he will try with smaller doses, and is something that will allow creatine to relate more evidently to cognitive function. Because, as we said, Its muscle benefits in exercise They are evident and well supported by science, but when we talk about the performance of this supplementation in the brain, various researchers have agreed that you have to standardize amounts of creatine in the analysis and, above all, update those studies. A clear example is that of researcher Terry McMorris, which in 2024 and after reviewing 15 studies, concluded that there is no clear evidence that supports that creatine improves cognitive function, being the main problem that many of these studies were carried out almost a century ago and in unstricted situations. In what McMorris and Gordjinejad shake hands is in the belief that it is an area in which it is worth continuing. Images | l ch In Xataka | If the question is how to increase protein intake every morning, the answer is “proffee”: throwing it into coffee

habits and tricks to sleep under an extreme heat wave

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During a heat wave it is common for us to put our focus on the scorching maximum temperatures. However, this is not the only indicator that warns us of the problems that we must face during this type of episodes, minimum temperatures can be so important or even more in some circumstances. The “tropical nights.” According to it The State Meteorology Agency (Aemet) before the start of this heat wave, one of its characteristics would be that of the Tropical nights. This term refers to those nights in which the minimum temperatures do not fall from the 20th Celsius. The forecasts They talkedin fact, of minimum temperatures that could exceed 25º, nights to which a different term is applied, that of “Equatorial nights”. Already before the entry into force of the agency’s special notice on the occasion of the heat wave, some areas of the South such as Seville or Almería (but also in other areas such as Girona) They registered minimal Above this 25º barrier. Why is it so difficult to sleep? There is a close relationship between body temperature and sleep cycles. The hours of sleep our body temperature is usually faster than during the day, but the descent in body heat usually starts before we sleep. Even before we lie. The problem arises with the arrival of excess heat. Some scientists theorize that with heat It can happen as with lightwhich would be used as a reference by our body to distinguish the night of the day, the hours to dedicate to the dream of vigil. If it is hot, or if there is light, our body interpretter that is not yet time to go to sleep. The tools in our hand. The simplest option is to plug a fan or keep the air conditioning on all night but this is not always an option, either because we do not have any of these devices, to avoid scares when paying the electrical invoice or, even, because they are not options too convenient for our health. So what can we do? If heat is like the light that prevents us from reconciling sleep, a simple strategy is to isolate ourselves from it as we isolate ourselves with light. We can start by choosing an isolated room, away from the facades, oriented to the north and not to the south, or far from the upper plants if we live in a house with more than one plant. To maintain this fresh room, it is convenient to ventilate it, but not expose it to the entry of light, also avoiding artificial light sources and heat sources such as burning or mobile computers loading. Cool Maintaining a fresh sleeping environment is important, but maintaining our own fresh body is too. The strategies that we would conventionally use to refresh ourselves, even those that are contraintuitive, can be of great help. Avoid what can increase our body temperature during the afternoon, such as especially hot meals or physical exercise can also be useful. “Sleep hygiene.” Sleeping during a heat wave is especially difficult but sleeping strategies better that we use conventionally can also help us. In this sense, correct sleep hygiene can be helpful in these cases as in others. Habits such as maintaining regular schedules, or avoiding screens and lights before bed are usually among the usual recommendations in this regard. An active life and healthy eating can also help us fall asleep better, even in conditions like these. The heat wave ends, but … The forecasts indicate that temperatures will fall during the next few days, being able to conclude the episode the day after tomorrow. However, we are only at the beginning of summer, a summer that has started intense but whose evolution is for now uncertain. The tropical nights have been accompanying us for weeks and probably keep doing it during the summer. These can be aggravated by situations such as the current one, but in themselves they are not a rare phenomenon in the summer (although it is likely to become more and more frequent). Adapting to them is therefore important if we do not want to sacrifice our rest for several months a year. In Xataka | With the electric consumption triggered by the air conditioning, Singapore has had an idea: buildings that “sweat” Image | Marie-Michèle Bouchard

We increasingly understand the relationship between intestinal flora and sleep quality

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Many researchers ago They have been pointing That the intestine is not limited only to digesting food. It has neurons, produces substances that the brain also uses to communicate and, most curious, seems to be in direct contact with it. Hence some call it “The second brain”And maybe it does not sound so exaggerated if we think it can also influence how we sleep. Sleep badly affects digestion (And vice versa). It happens to many: after a heavy dinner it costs to sleep, and after a bad night the stomach seems more sensitive. Even if they seem like unrelated, they are actually connected. When one of the two fails, the other also shows it. Sleeping badly stresses the body, more cortisol is released and that can alter the functioning of the intestine. And if the digestive system does not do well, send signals to the brain that complicate relax and reconcile sleep. It is like a silent talk that happens all the time between what happens in the head and what it feels in the belly. The scientific support. There are more and more research that confirms something key: the quality of sleep is closely linked to the state of our intestinal microbiota. One of the most interesting studies was published in 2023. The scientists used a fairly accurate technique – called “bidirectional Mendelian random” – and showed that the dream and the intestine are in constant communication. When that balance is broken, either by a bad rest or by a digestive mismatch, both systems are affected. In addition, the most curious thing is that the key hormone to regulate sleep occurs in the intestine: melatonin. According to an investigationhaving an intestine in equilibrium could be one of the keys, sometimes invisible, to be able to sleep well. But … And stress? Stress is another great actor in this story. When you are stressed, not only costs you more to sleep. The digestive system is also altered. And most interesting: the intestinal microbiota is also affected. In fact, a recent study He has found That the intestine reacts to stress and, dependent on how it is, can calm or worsen it. If the intestinal flora is unbalanced, more anxiety, more irritability will be felt, and will cost more relax. In the end, it is a vicious circle: stress alters the intestine, the intestine responds badly, and all that interferes in sleep. The focus on food. The diet is key to maintaining a balanced microbiota, which helps regulate sleep and mood. A study He has revealed The importance of eating with regular schedules, avoiding heavy or late dinners, incorporating fiber -rich foods, natural fermented ones such as yogurt or kefir, and reducing outraprocesses can have a real impact on your rest. I even know has observed That certain probiotics, such as Bifidobacterium brief, can improve sleep quality by influencing the hormonal axis that regulates stress. Sleeping is not a matter of a good pillow. That too. Sleeping well is an act of balance. Not only mental, also intestinal. Understanding that invisible connection between the brain and the digestive system can be the first step to recover rest. Because sometimes, taking care of the belly is also taking care of sleep. Image | Pexels Xataka | We are increasingly clear that our microbiome is key to our health. Our protein sources can also alter it

How it affects the change from time to sleep

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At two will be the three and, as a consequence of that, the dream patterns throughout Europe They will put themselves Above up. Another year. And it is logical: the day after time change, people It takes 33 minutes more than average In going to bed. In addition, they wake up 19 minutes before. That is, what does it affect us? Clear. And not only in quantitative terms; but also in qualitative term. The quality of sleep during the week following time change is frankly bad. Much worse in people between 20 and 30. These are U’s conclusionsn Analysis of sleep patterns of Samsung Health users in more than 40 countries and is interesting. Not because it is extremely representative. After all, the data starts from a huge sample selection bias: they are only its users. However, it does allow us to approach this curious phenomenon with first -hand data. Something that, until recently, was quite complicated. Samsung Health The Spanish surprise. That’s where a surprise comes to us. As I say, the analysis covers more than 40 countries around the world where the time change occurs. Of all of them, Spain is the one who showed greater stability in your sleep patterns. That is, Samsung Health users in Spain are the ones who least affected themselves in their dream for the hourly change. On average, they only delayed bedtime in 16 minutes (the country closest to us was Italy with 19) and the schedule of waking was only affected in five minutes during the first week; two during the second. Why does this happen? Well, the truth is that it is difficult to say. A possible reason may be, of course, that the Spaniards We go to bed very late. That leaves us little margin, on average, to delay the time to go to bed. However, there are other possibilities. As Jose María Olalla has defends for yearsProfessor of Physics at the University of Seville, in countries like ours “it cannot be said that (the change of seasonal schedule) is a bad idea.” Olalla explains that “at summer time it works well in summer and winter time works well in winter. Having summer time in winter is complicated, having the winter time in summer is also complicated. For different reasons, but it will always be a problem.” There are countries where change is a solution and others in which not. That is, the change of time is a simple, coordinated and fast way to adapt the schedule of the whole society to the fact that, in summer, the sun rises before. It is true that it can CAUSE DISPRUPTIONS DURING THE FIRST DAYS or weeks; But taking into account that seasonality is natural, that change would have to occur yes or yes. And the disruptions would remain in one way or another. However, we must not take it very seriously. On the one hand, we do not know how wide the sample in Spain. On the other, as well as Olalla told us“people usually do what they want, even in front of the official schedule. They do strange things, things that often collide with what theoretically is adequate.” Image | Lukas Blazek | Anthony Tran In Xataka | “Cenan at 10, they work at 9”: foreigners are understandably intrigued about how we sleep in Spain

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