Dormire poco è un problema. Consigli per dormire bene
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Dormire poco è un problema di molte persone. Un po’ a causa dello stress, un po’ a causa del lavoro (in questi casi purtroppo non ci possiamo fare molto), un po’ a causa di cattive abitudini sia alimentari sia di vita molte persone dormono meno di 6 ore a notte.
Il sonno è molto importante per il benessere e per la salute della persona, per il mantenimento delle funzioni cognitive, per le prestazioni sul lavoro, per le prestazioni fisiche e mentali nello sport e nello studio. Dormire poco può portare a problemi di salute, infortuni muscolari e articolari, nervosismo, perdita di produttività, cattivo umore. Chi dorme poco fatica a trovare soluzioni a problemi semplici, è ansioso, irascibile e fatica a ricordare le cose.
I bambini e gli adolescenti hanno bisogno di 9 ore di sonno a notte. Più si va avanti con l’età meno si dorme. Gli adulti hanno bisogno di poco meno di 8 ore di sonno a notte. Gli anziani si sa, dormono poco. Più si va avanti con l’età più è difficile conservare la capacità di trasformare triptofano e serotonina in melatonina. Questo può essere dovuto anche a bassi livelli ormonali, tra cui bassi livelli di GH e testosterone.
Dormire poco non permette alla melatonina di attivarsi. Questo porta ad un aumento di cortisolo, ad un calo di GH e testosterone. Viene inibito l’anabolismo muscolare e la sintesi proteica, e per chi vuole mettere massa muscolare è un grosso problema questo! La mancanza di sonno fa scendere la leptina e fa salire la grelina. La leptina regola la sensazione di fame, più è alta e meno fame abbiamo; la grelina invece accentua la sensazione di fame.
Dormire poco può portare quindi anche ad un accumulo di grasso con tutte le conseguenze che conosciamo! Dormire poco è anche causa di nervosismo e cattivo umore, una persona che dorme poco è irascibile, stressata e poco attenta. Il primo passo per migliorare l’umore infatti è riposare a sufficienza.
Consigli per dormire bene
Consiglio di non utilizzare il telefono o guardare la TV prima di coricarsi, perché le luci (soprattutto blu) rallentano la serotonina. La stanza non deve essere troppo calda, anche di inverno è da preferire una stanza fresca. Evitare assolutamente alcolici (l’alcool subito tende a far addormentare ma dopo poche ore peggiora la qualità del sonno causando insonnia) e caffeina (è uno stimolante, aumenta l’adrenalina, aumenta i battiti e rende agitati) prima di andare a letto, anzi preferire magari una tisana calda alle erbe o una camomilla.
Bisogna evitare di fare sport troppo in tarda serata, questo perché dopamina e adrenalina in circolo rovinano il sonno. Mi rivolgo soprattutto a chi pratica sport, vi è mai capitato di non riuscire a dormire dopo una gara? Fare attività fisica ovviamente è consigliato, solamente non troppo a ridosso dell’orario del sonno. Anche attività rilassanti come lo yoga durante la giornata sono ovviamente consigliate. Fare movimento rilascia endorfine e rilassa successivamente l’organismo.
Diciamo che è importante anche arrivare stanchi la sera, se non faccio niente tutto il giorno è probabile che non avrò sonno la sera. Quindi durante la giornata bisogna muoversi, fare sport e non essere pigri. La pigrizia porta ad una non voglia costante di fare nulla ma allo stesso tempo porta al non avere bisogno di dormire, quindi si tende ad oziare inutilmente.
Seguire una dieta varia ed equilibrata, senza picchi glicemici, fare sport e condurre uno stile di vita sano aiuta anche ad avere una qualità alta di sonno.
Integratori che migliorano la qualità del sonno sono lo ZMA, la camomilla, la melatonina, la teanina, il GABA, il triptofano, il luppolo, la melissa, la passiflora, il tiglio, la lavanda e la valeriana. Per saperne di più su ogni singolo integratore potete cliccare su di essi.
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