There are nights that seem to last longer than they should. The body tries to switch off, but The mind is still active and the feeling of tiredness accumulates the next day.
For several international specialists consulted by media such as: FoodGood And Harvard Healthboth based in the United States, this silent disorder could be related to a increased inflammationa process that increases when rest does not proceed as it should. That’s why the hours before bed are crucial for those who want it for their bodies Find a more stable rhythm.
Nutritionist and food scientist Carolyn Williams He explains it with an image that leaves no one indifferent. Inflammation, he says, behaves like this an internal fire which, if ignored, remains alive and accumulates over time. And although this fire doesn’t always hurt, Yes, it wears. Therefore, nighttime habits take on greater importance than they normally receive.
The scientific evidence reviewed by FoodGood shows that sleep less than necessary changes molecules who intervene inflammatory reactions. Markers such as interleukin-6 and C-reactive protein may be elevated when nights are short or broken. This is a cumulative effect leaves traces even if the fatigue seems manageable. Experts insist on something that seems simple but requires persistence. Keep a similar schedule every evening helps the body Recognize when you need to slow down And when to go into deep sleep. A quiet room, without sudden noises and with a cool temperature favors this natural process repair tissue and stabilize internal functions.
Williams remembers that a bad break doesn’t just happen. Even if sleep is disturbed Change your eating habits And reduces energy for daily exercise. He Stress increases and this array of factors creates the perfect scenario for inflammation to grow.
Harvard Health points out that the mind also needs one Slow farewell to the day. Prolonged stress weakens the immune system and keeps the body on alert even when it should be preparing for sleep. This is why screens, with their bright light and non-stop content, were created a silent barrier to calm.
Specialists like transitions that are not too demanding. A physical booka few written lines to let go of thoughts or a puzzle that allows you to concentrate without pressure helps the brain slow down. Williams advises this Paper and pencil next to the bed to let go of the ideas that insist on staying just when sleep tries to take hold.
Harvard Health warns that night feeding is possible provide balance or complicate everything. Eat dinner very late or eat heavy meals increases body temperature and hinders deep sleep. Finishing eating within a reasonable amount of time helps avoid the feeling of restlessness that occurs when the body is still in full digestion.
When hunger strikes again, experts recommend Light options that combine proteins, complex carbohydrates and healthy fats. Greek yogurt with red berries or whole-grain crackers with hummus are examples that often appear in international guides to nighttime habits. It also warns about the effects of excess sugarwhat can change that Glucose levels And maintain inflammation more than expected.
The recommendations come from studies and specialists in the United States whose research has closely followed the relationship between the two Rest, nutrition and inflammatory processes. Although contexts vary from country to country, the scientific basis in the conclusions is clear.
The end of the day can also be influenced by other seemingly harmless practices. He alcohol changes the quality of sleep, caffeine Consuming it in the afternoon keeps the body awake longer than normal and the intensive training Just before going to bed, it activates the nervous system again. The electronic devicesalways a message away, prolonging attention and delaying separation.
The nights function as a space for inner adjustment. If you take care of this moment, the body will respond better the next day. Sleeping on time, releasing built-up tension, and choosing more balanced foods create a routine that helps protects health and keeps inflammation at a more controlled level. A simple sequence that, as the days go by, feels like a return to basics.
By Maria Paula Lozano Moreno
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