To perform better you have to sleep well

Having a good rest is essential for our health, as well as maintaining a balanced diet and exercising regularly. A night of restful sleep allows us to better meet daily requirements, helps to control stress and maintain a balanced mood.

Even when our routine is very hectic, we cannot forget that rest is essential to improve our quality of life and stay active. When we sleep, the state of physical and mental relaxation we reach allows us to recover energy and face a new day in an optimal way. Not getting enough sleep or sleeping badly can affect our physical and mental health in various ways.

Understand and achieve a restful sleep
A good rest means fulfilling the necessary hours according to your age. Specialists recommend for adults an average of 8 hours of sleep a day.

To achieve this you can adopt small and simple habits, such as setting a fixed time to go to sleep, avoid eating heavy meals before doing so and not exposing yourself to screens (television, computer or cell phone) at least one hour before bedtime.

Benefits of sleeping well:
 You facilitate cell regeneration
When you sleep our skin also rests. Cells regenerate and oxygenate more easily. Specifically in the eyes, Rhodopsin (light sensitive pigment) is able to renew itself recovering from the effort made during the day.
You help maintain a healthy weight
According to scientific studies, when our body does not rest enough it tends to accumulate more fat and it becomes more difficult to burn them. When you get enough sleep, you are more likely to maintain weight or even lose it more easily, since by sleeping little we produce a greater amount of the ghrelin hormone, responsible for increasing our appetite and favoring the accumulation of abdominal fat.
Control diseases such as hypertension and diabetes
If we do not get enough rest, we are at risk of increasing the chances of contracting diseases such as hypertension or diabetes by increasing the production of hormones such as cortisol, also known as the "stress hormone" .
Take care of the heart
During sleep our heart rate also decreases. This favors the repair work done by coronary cells and tissues. At this time our body also releases melatonin (also known as the sleep hormone) and growth hormone.
Improve your intellectual capacity
Sleeping well is essential to improve intellectual capacity. Our brain needs to disconnect for several hours in order to process all the information it accumulated during the day.
Aid for coordination
A psychomotor activity cannot be executed correctly if our brain is not rested. If we are going to drive or do a job that involves risks, rest is not only advisable, but essential.
How does bad rest manifest?
The lack of a restful sleep can affect our body in various ways, some of the most frequent are:

Vision difficulty
Hypersensitivity to light stimuli
Reduction of reading ability and concentration
Feeling of constant tiredness
Gastric problems
Lack of energy
Bad mood and irritability
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