It is increasingly common to hear from people who deal with sleep difficulties, Either when sleeping or maintaining continuous rest throughout the night. Fast-paced life, constant use of screens, work stress and the absence of a stable routine create a scenario that makes the idea of deep and sustainable rest almost a challenge. And in the middle of this panoramic scene. One specialist shared a series of recommendations Designed to help improve sleep quality and restore that well-being.
About this, Pulmonary and sleep specialist Joaquin Duran Cantola He decided to provide clarity through one of the latest videos he shared on his TikTok account (@dr.duracantolla). There are the most common doubts explained about How to achieve truly comfortable rest Moreover, Ft A series of recommendations designed for those dealing with insomnia.
The specialist’s first advice revolves around a simple but often underestimated gesture: Go to sleep only when the real feeling of sleep appears. Duran Kantola stressed that although there are people with strict work schedules, there are those who suffer from sleep difficulties. They should avoid going to bed due to obligation or anxiety. “If you go to bed without sleeping, you will be stressed and your brain will be more active,” he stressed.
According to the specialist, one of the most common mistakes among those who suffer from insomnia is: Try to “force” restGoing to bed early and staying there in an atmosphere of stress. In connection with this, he proposed a more respectful approach to normal physiology: I accompany the end of the day with a nightly routine that helps prepare the bodywith activities such as A hot bath, dim lighting, or relaxing reading.
The second point addresses a habit that, although it seems simple, is often difficult to maintain: Always wake up at the same time. “At what time should I wake up? Even if you sleep poorly or worse than usual, the answer is very clear: always wake up at the same time,” the expert said. According to him, maintaining this regularity helps the brain do this Regulating your internal rhythms and generating what is called “sleep pressure”Natural fatigue that will make resting the next day easier.
However, many people make the mistake of trying Make up for a bad night by staying in bed longer. “If you try to make up for sleep by extending your sleep hours, the problem will get worse because of that You are disrupting your mind’s internal timelines“, to caution.
Finally, Duran Kantola addressed one of the most common challenges: Waking up suddenly in the middle of the night and not being able to go back to sleep. For the expert, managing those records is crucial. He added, “Thinking and trying to solve fears will activate your brain and make your sleep worse,” noting that during the night the ability to solve problems decreases and the ability to solve problems decreases. Problems are often seen as bigger than they are..
In the face of this situation, suggest getting up and doing some calming activities, e.g Reading, listening to soothing music, or drinking waterDo not return to bed until sleep returns. He also stressed that trying to sleep by force is “like putting out a fire with gasoline.”
Together, the three tips form a clear guide for those seeking to improve their comfort without resorting to extreme measures. Among the most prominent is the specialist. Respect one’s rhythm, maintain stable schedules, and prevent the mind from flooding In the middle of the night They are tangible steps that can change the quality of sleep and restore the feeling of truly restful rest.