Sleep is a crucial biological process and has long been recognized as a determining factor in human health and performance. Although not all sleep functions are fully understood, it is known that it restores energy, promotes healing, interacts with the immune system and has a
Sleep is a crucial biological process and has long been recognized as a determining factor in human health and performance. Although not all sleep functions are fully understood, it is known that it restores energy, promotes healing, interacts with the immune system and has a real impact on brain function and behavior. Poor sleep quality can be defined according to the recommendations of the National Sleep Foundation, based on total sleep time, time needed to fall asleep, wakefulness after sleep onset, number of waking times longer than 5 minutes and sleep efficiency. Low quality has been associated with stressCos’è lo stress? Dal punto di vista clinico, lo stress è... More, anxiety, smoking, consumption of sugary drinks, workplace pressure, financial worries, regularity of working hours, physical activity, sleep regularity and commuting time.
In addition to that, sleep is related to neurodegenerative disorders in three basic ways: firstly, patients with these disorders often suffer from sleep problems and disorders; secondly, sleep problems and disorders may be risk factors for the subsequent development of neurodegenerative disorders; and finally, sleep may be related to the pathophysiology of these conditions.
The emerging concept of “sleep health” presents a holistic view of sleep, including multiple sleep characteristics such as regularity, alertness, time, efficiency and satisfaction, rather than individual symptoms and complaints.
How can we learn to improve our sleep with scientific brain research?
Here are 6 evidence-based tips and an extraordinary technique from the Pedagogy for the Third Millennium: self-blessing, to make sleep a powerful ally of our brain.
Then, in a state of relaxation, dedicate a few moments to bless yourself and your day.
The self-blessing technique (Paoletti 2018), its benefits and the direct connection to well-being and sleep are presented here as extracts from the “The 10 Keys of Resilience” course (Paoletti et al. 2022).
The technique, designed according to the theory of optimal functioning of the resilient brain, helps those who apply it to cultivate planning and self-determination, even in times of great stress.
Extracts from “The 10 Keys of Resilience” course (Paoletti et al. 2022):
Key 10: Welcome and transform before going to bed: generate your tomorrow today
Just before going to sleep, we are particularly sensitive and willing to transform as our brain prepares for its natural reorganization. When we fail to switch off thoughts and worries, these can disturb the quality of our sleep. We often wake up the next day more tired and confused than the day before. If we take a moment to take care of ourselves and “bless ourselves” before going to sleep, if we construct a useful and proactive narrative of our day, we will help our mind to put thoughts, emotions and events in order.
During sleep our mind replays and reprocesses everything we have experienced in our waking state and reelaborates it continuously, without ever stopping. With the act of “blessing” we help our brain to process experiences and put them in order during the night, with the aim of programming ourselves voluntarily, directing our brain functions. This enables us to relax and feel a sense of confidence and efficacy, which are very important accompanying factors for our sleep