Sleeping well is not just a luxury: it is a biological necessity that protects our memory, our emotional health, and even prevents diseases like Alzheimer’s.
Here, I share fundamental recommendations for achieving the deep, restorative sleep we all need.
Vitamin D: The Sunshine Hormone That Regulates Your Internal Clock Our body does not produce vitamin D naturally. It only activates it when we are exposed to sunlight. This vitamin is essential for synchronizing our circadian rhythm, the biological system that regulates sleep-wake cycles. Just 30 minutes of sun exposure per day is enough, preferably during hours when UVB radiation is optimal (which can be checked with mobile apps). Older adults need even more time in the sun.
Additionally, it’s important to choose foods like fatty fish (salmon, sardines, mackerel) and eggs from free-range chickens, as they contain naturally high levels of this vitamin.
B-Complex Vitamins: Allies of the Nervous System Vitamins B1, B2, and B12 are also essential for deep sleep. They help regulate the nervous system and make it easier for the body to enter the deepest stages of nighttime rest. They are found in foods like meat, eggs, and organ meats, such as liver.
How Much Deep Sleep Do We Need? At least 25% of the time we spend asleep should be deep sleep. This is the stage that “repairs” the brain, cleanses toxic proteins, and consolidates memory. Sleeping poorly or too little translates into chronic fatigue, lack of concentration, and an increased risk of neurological diseases.
Among his tips for better sleep are:
- Go to bed at the same time every day.
- Avoid screens for one hour before sleeping.
- Sleep in a cooler, uninterrupted environment.
- Associate the bed only with rest and pleasant activities.
Signs of Sleep Debt If you dream right as you fall asleep or if you always remember your dreams, you may not be getting enough deep sleep. This, according to the doctor, is a clear sign that the body has “sleep debt” and needs more hours of real rest.
Do you want to improve your rest and prevent neurodegenerative diseases? Schedule a consultation with Dr. Carlos Ramírez-Mejía and start a personalized neurological health plan today.