12 truths about sleep that you may not know

Sleep is your wellness ally

The sleep is the most powerful natural medicine we have, yet we neglect it every day.

It's not enough to close your eyes: good sleep means better living, longer and with less disease.

Professor Matthew Walker, one of the world's leading experts, has compiled years of scientific research to prove that the way we sleep can literally determine the quality of our lives.

Here is 12 truths you may not know And that can transform your relationship with sleep.

1. 8 hours in bed does not equal 8 hours of sleep

Many people think, "I sleep 8 hours a night." In reality, even those who are good sleepers spend part of the time tossing and turning or changing positions. The quality of sleep matters: only 85-90% of the time in bed is actual sleep. This means that. 8 hours in bed translates into about 6.5 hours of real sleep. To guarantee you 7 full hours you must stay in bed at least 8 full hours. This small calculation makes the difference between a day lived with energy and one faced with chronic fatigue.

2. Regularity of sleep is more important than quantity

A study of more than 300,000 people showed that it is not so much "how much" you sleep that affects health, but the regularity with which you go to sleep. Going to bed at different times each night, with differences of two hours or more, greatly increases the risk of mortality. It means that Getting little but regular sleep is less harmful than sleeping at chaotic times. The body loves routine: if you want to live longer, pick a specific time to go to bed and stick to it.

3. Blue light is not the real problem with the smartphone

For years it was thought that blue light from screens was the only enemy of our sleep. Today we know that the problem is not only the blue light: The phone is designed to capture your attention, keep you awake and mask drowsiness. Bottom line, the smartphone tricks the brain and prevents you from perceiving the natural signals that invite you to sleep. Reducing the brightness is not enough: you need Mentally disconnect to make room for true rest.

4. Can't sleep? Try sleeping less

Insomnia sufferers often stay hours in bed trying in vain to fall asleep. This makes the problem worse. Paradoxically, an effective strategy is to reduce time in bed, limiting it to 6 1/2 hours. The brain, put "under pressure," becomes more efficient and learns to make better use of sleep time. It is like intensive training: less time, more performance.

5. Writing down worries helps you sleep

If the mind races and thoughts won't leave you alone, a simple, no-cost method is to write down everything that is bothering you a couple of hours before you go to sleep. Scientific studies show that this practice reduces the time it takes to fall asleep by half. Putting anxieties and problems down on paper lightens the brain and frees up space for sleep.

6. Evening coffee steals deep sleep

Many people think, "I can have coffee after dinner, I fall asleep anyway." But that's not the point. Even if you close your eyes, caffeine reduces up to 22% the amount of deep sleep, the most regenerative one. Result? You wake up in the morning tired, feeling like you haven't really slept. For quality sleep, avoid caffeine after 5 p.m.

7. Sleeping on the side is good for the brain

During the night, the brain has a "self-cleaning" system that eliminates toxic waste such as beta-amyloid and tau, proteins linked to Alzheimer's disease. Animal studies have shown that lying sideways aids this process. It's not just a matter of comfort: Sleeping on your side can help protect long-term brain health.

8. Couples sleep worse in the same bed

Sleeping together is romantic, but not always healthy. Data say couples sleep worse together than apart, even when they believe otherwise. One-third of adults get up at night to change rooms without telling their partners. A practical solution? Two single beds next to each other: intimacy is maintained without sacrificing sleep.

9. Sex is a natural ally of sleep

Orgasm is one of the most powerful "sleep aids" there is. After a report, sleep quality improves up to 70% in men and 64% in women. Solitary activity also has significant benefits, improving sleep by about 50%. This is because sex reduces stress, relaxes, and facilitates entering a state of calm that promotes deep sleep.

10. Alcohol does not help sleep, it sedates

A glass of wine may seem like the perfect way to relax before bed, but the effect is deceptive. Alcohol does not induce real sleep: it sedates you. After just one drink, growth hormone production is reduced by 50%. The result is fake rest, which does not regenerate. You wake up thinking you slept well, but your body tells you another truth.

11. Owls cannot become larks

If you are a night owl, forcing yourself to sleep early doesn't work. Your biology is regulated by 22 genes that determine your chronotype. You can anticipate your natural schedule by only one hour, but don't upset it. Better to accept your nature and adapt your routine to your characteristics instead of fighting them.

12. Poor sleep shortens and worsens life

Insufficient sleep not only reduces the years of life, but also worsens the quality of those that remain. More illness, more fatigue, more suffering. Sleeping well means living longer and living better. It is a daily investment in your future health.

SO.

Maybe you don't really know who you are: you only know the version of you that sleeps little and badly.

Improve the sleep means discovering a new you: shinier, healthier, more energetic.