Insomnia in autumn: how to create an environment for good sleep

«Alexa, good morning.» It’s the first thing you hear every morning in 1,3 bedrooms in Spain. Although in reality this awakening does not always correspond to a good night’s rest peaceful sleep. When the memories of past summer holidays are still in our minds and on our retinas (as well as in the photo gallery of our cell phones), the arrival of autumn is that time of year when get used to the routine. «At this turning point in the calendar, it is very important to guarantee the optimal quality of rest, which allows you to fully face the new cycle,» says Jana Fernández, an expert in sleep dynamics.

It’s never too late to go to bed on vacation. And suddenly September arrives, the month in which, by definition, it is time to «bring earlier bedtime, regulate sleep schedules and schedule the morning alarm,» adds Jana Fernández. And although it would have been ideal to do it a few days earlier before having to return to the normal frenzy, the lack of discipline in going from more to less (or from better to worse) is inevitable. We must forgive ourselves.

6 out of 10 people wake up only with an alarm clock

On holiday, 74% of people want to wake up naturally, without alarms or alarms, and when they return to their routine, 65% of Spaniards trust alarm notification to start the day, at least from Monday to Friday. These are the data collected by the Amazon Spain survey, which also echoes the fact that 69% of Spaniards get up before 8am on weekdays. in the morning and then on holidays.

Not getting enough rest has been shown to affect our physical and mental well-being. According to Amazon’s survey data, the most surprising thing is that “mood is dropping and levels decreased energy and motivationIn terms of physical effects, fatigue is felt ea reduced performance at work or school. A good way to avoid this mess is to create a bedtime ritual.

Meditation, low lighting and disconnect routines

«Lower the intensity of the light in the house in the last hours of the night – preferably from 8.00pm to 9.00pm – read before sleeping (or listen to relaxing music or an audiobook), do physical activity for a few minutes, meditation or breathing exercises and avoid the use of screens» are the main tips for accustoming the body to healthy waking and sleeping rhythms for periods of work and study. In fact, there’s a common trick that many families with young children use during school, and it’s as simple as lowering the blinds. dim the light at home, especially after the holidays and in spring, weeks after the transition from winter to summer. We must remember that «our brain likes routine», insists Jana Fernández. If you like every day a bedtime ritual «If it helps you relax, it will be easier to anticipate when it’s time to sleep.»

ASMR, the age-old trick to relax

The ASMR (Autonomous Sensory Meridian Response) type experience also works, the basis of which is to create an environment conducive to physical and psychological relaxation. visual, auditory or tactile stimuli. At night in the bedroom, when the goal is to fall asleep, auditory stimuli are particularly significant, such as sound clips that reproduce the sound of the sea, the rustle of paper, the whisper or the rustle that the beach sand makes when we remove it with our hands. Virtual assistants like Alexa have the following features that can be configured and customized. And when we lie down, all we have to do is say the magic words («Alexa, activate ASMR mode») to immerse ourselves atmosphere of disconnection.

Take it in the morning light – preferably natural– When the alarm goes off, stretching, activation exercises or the morning breathing table are the best tips to help our body wake up. And do as much physical activity or walking as possible during the day, move (for example, changing poses every 50 minutes or getting up from the chair to stretch our limbs every two hours if we are sedentary), and spending as much time as possible in natural light. Introducing all these habits into our day little by little guarantees a notable improvement in the quality of our night’s sleep. So that daily greeting»Good morning, Alexa really respects the truth.