Do you sleep badly on vacation? Here are some data and solutions to improve your rest

Thinking of the time holiday come to mind tripsthe good times in family, the breakand clearly, in catch up on lost sleep, but good sleep goes much further. To guarantee complete enjoyment, you must think from the comfortgood body supporteven the treatments and habits to rest completely.

On a physical level, we must bear in mind that the mattress and pillow that we use will be key to weight distribution and complete rest of the body, according to experts from Emma Sleepa bad mattress could “cause short-term back pain and long-term spinal damage”, this is due to the poor distribution of loads that the used product may have. But in addition to that, depending on where we are, we will feel more or less heat, so it is necessary that the mattress has «good air circulation» to prevent the growth of mold and bed bugs, which can cause disease.

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Rest on vacation can be more difficult than one expects or needs

On the other hand, something that can disturb a good sleep on vacation will be the change of habits, this is attributed to circadian clock centralwhich indicates when the body requires sleep, is located in the brain and connects with other organs to capture signals such as light, thermal sensations and other needs of the body before preparing to rest.

Do you sleep badly on vacation? Here are some data and solutions to improve your rest

Being in a different rhythm of life and in places that are not familiar, sleep becomes unstable and it will be more difficult to reconcile it, which is why the experts at Emma Sleep and the Dr. Adriana Martinezspecialist of the Colombian Association of Neurology recommend:

  • Temperature of 18.3° in the sleeping place.
  • Exercise at least 30 min/day (Try not to be close to bedtime).
  • set a bedtime early enough so you can get at least 7-8 hours of sleep.
  • Avoid alcoholic beverages before bedtime.
  • Avoid large foods and drinks or heavy late at night.
  • Avoid (if possible) the drugs that delay or disrupt your natural sleep pattern.
  • Don’t nap after 3 pm.
  • Establish a relaxing routine at bedtime.
  • Take some time to relax and calm down before going to bed (not watching TV!)
  • If you don’t fall asleep after 20 minutes, get out of bed, do a quiet activity without much exposure to light.
  • Have the correct exposure to sunlight in the morning.

If you are away from home and have not been able to sleep and rest as you would like, you can resort to natural treatments – as long as you do not show any type of allergies – such as valerian, since it acts as a natural relaxant, which allows the body to easily go to rest. Its effect is not immediate, but the gradual introduction into the system improves the quality of sleep, as it contains calcium, magnesium, essential fatty acids, beta-carotene and Vitamin B.

Other vitamins implemented are usually the melatonin Helps regulate cycles vigil Y sleepcan be obtained in pharmacies or in foods with minimum quantities (vegetables, fruits, cereals and meat).

Preparing a scenario of comfort and relaxation is essential to be able to fall asleep

The vitamin Dfrom the sun or from food (dairy products, juices, fish oils and egg yolks), according to multiple studies the deficiency of this vitamin in the body can be linked to lack of sleep especially in people older than 50 years.

Finally, the consumption of Vitamin Ecalcium and magnesium, can help with sleep cycles, since it is precisely the lack of these last two that causes interruptions during the night, triggering insomnia.

sleep on a good mattress and acquiring healthy habits are key steps for enjoying the holidays and recharging your energies.