{"id":8664,"date":"2025-03-23T17:10:53","date_gmt":"2025-03-23T17:10:53","guid":{"rendered":"https:\/\/www.gregoriomora.es\/?page_id=8664"},"modified":"2026-05-16T08:52:18","modified_gmt":"2026-05-16T08:52:18","slug":"mejora-tu-sueno","status":"publish","type":"page","link":"https:\/\/www.gregoriomora.es\/en\/","title":{"rendered":"Improve your sleep"},"content":{"rendered":"
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Sleep Doctor - Sleep Coach<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Your wellbeing begins with sleep and good rest<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Better sleep transforms every aspect of your life.
Let us help you take the first step.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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The importance of sleep<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Consistently sleeping poorly increases the risk of:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\tCardiovascular disease, obesity, diabetes and high blood pressure.\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\tMental health problems such as anxiety and depression.\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\tFatigue\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t

\n\t\t\t\t\t\tAttention deficit, irritability and chronic fatigue.\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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How to achieve optimal rest<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Follow these sleep hygiene habits<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\"sleep<\/figure>

Good schedules<\/h3>

Maintain a regular and consistent sleep schedule every day.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\"luz<\/figure>

Natural light<\/h3>

Expose yourself to natural light during the day for as long as possible.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\"good<\/figure>

Feeding<\/h3>

Avoid caffeine, alcohol and heavy meals before bedtime.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\"read<\/figure>

Relaxation<\/h3>

Engage in relaxing activities in the evening.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\"sleep<\/figure>

Without screens<\/h3>

Creates a dark, quiet, screen-free environment.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Sleeping well is not a luxury, it is a vital necessity.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Improving your rest will transform your energy, concentration and daily well-being.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tSchedule a video call<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Sleep: Key to your Physical and Mental Well-being<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tHow does sleep work?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t

Getting a good night's sleep is essential for physical and mental health. While you sleep, your body and mind regenerate, allowing you to wake up with energy and mental clarity. Conversely, lack of sleep affects concentration, mood and daily performance.<\/p>

Although general recommendations suggest between 7 and 8 hours of sleep per night<\/strong>In fact, more than one third of adults do not achieve this goal on a regular basis. In addition, sleep is a dynamic and complex process, influenced by both internal and external factors. Understanding how sleep works will allow you to optimize your rest and improve your overall well-being.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tSleep and its relationship with the body<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t

There is a mistaken belief that the body completely \"shuts down\" while we sleep. However, although physical activity decreases, the brain continues to function and coordinate numerous essential processes.<\/p>

The main players in sleep regulation are:<\/p>

Hypothalamus<\/strong>Coordinates the production of hormones that regulate sleep, body temperature, hunger and mood.<\/p>

Suprachiasmatic Nucleus (SCN)<\/strong>It is the body's \"internal clock\" and responds to changes in light and dark to regulate sleep-wake cycles.<\/p>

Retinas<\/strong>They capture light and send signals to the NSQ, helping to regulate the circadian rhythm.<\/p>

Brain stem<\/strong>Controls the transition between wakefulness and sleep.<\/p>

Thalamus<\/strong>Processes sensory signals and aids in memory consolidation.<\/p>

Cerebral cortex<\/strong>Involved in the processing of thought and memory.<\/p>

Pineal gland<\/strong>: Produce<\/strong> melatonin with the darkness of the night<\/strong>the hormone that promotes drowsiness.<\/p>

These elements work together to regulate the sleep cycle. During the day, sunlight suppresses melatonin production, keeping us awake. As night falls, the body increases production of this hormone to prepare us for rest.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t<\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tCircadian rhythm and sleep homeostasis<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t

The circadian rhythm<\/strong> is the natural 24-hour cycle that regulates various functions, such as sleep, metabolism and hormone production. It is controlled by the NSQ, which responds to light and dark.<\/p>

Different factors can alter this rhythm:<\/p>

\u274c Use of screens 2hours before bedtime (blue light inhibits melatonin).
\u274c Jet lag or frequent schedule changes.
\u274c Night work or lack of sleep routines.<\/p>

Another key process is the sleep homeostasis<\/strong>which regulates our \"urge\" to sleep. The longer we stay awake, the greater our need for rest.<\/p>

In addition, each person has a chronotype<\/strong> different: Morning T1, T2 and T3. Afternoon S1, S2 and S3 and Intermediate D1, D2 and D3.<\/p>

1. Morning chronotype<\/strong><\/h3>