Ideas para DORMIR mejor

0:06 Hello everyone and welcome to ideas for a better life. I am Eugenio Palla, ruiz, reader, hard- working and lover of personal development. Today I want to talk to you about sleep, about sleep and how we' re about complicating, something that should be much simpler. But before I start, I want to remind you that you have at your disposal a compilation of the most relevant ideas and tips on personal development in my four own books and you also know that I leave their link to each of them in the notes of the episode, too, since many have asked me how and where to train in personal development. I tell you what has worked for me, which is IPEPE' s personal development master' s degree online, the best training that exists in this long- term field. If you want to take a look at your free class mastre, I' ll leave you the link in the episode notes. And finally, if you have decided to start changing your life but are not ready to do a master' s degree, I recommend that you download the ebook for free. Twenty- five habits for economic abundance, an approved system, step by step with which you will improve your relationship with money so you can have the lifestyle you want. As always, I leave you the link to that ebook that you can download for free in the notes of the episode. And now we' re gonna talk about sleeping.

1:36 Millions of people face each other. We' re having trouble sleeping. We have agitated thoughts during the nights and fail to fall asleep. In fact, it is estimated in the United States alone that there are 25 million people who have trouble falling asleep. Before the dream was simple, it was natural, it was like breathing or making love, it was part of daily life. It was regulated by nature rather than by our schedules or social expectations, which is what happens now. Sleep is no longer something that regulates the cycles of light and darkness. It seems that sleep is something that is regulated by a schedule or expectations. When this changed with the arrival of artificial light, on the one hand, and with the industrial revolution, on the other hand.

2:36 It was at that time that we started to prioritize productivity over our natural rhythms, and that came up that which is called sleep hygiene, which basically what it does is moralize ourselves in relation to sleep as if sleeping was something that we can control, when in reality it is not. Based on that hygiene of sleep, you know that the current discourse is full of products to improve sleep. There are smart mattresses, there are tracking applications, etcetera, etcetera, etcetera, for not getting into drugs. Of course, the dream has become a big business when it was natural. But we are perhaps forgetting its natural essence and pleasurable essence. Sleep is something we cannot control. It' s natural. Obviously, we cannot go back, we cannot go back to the previous era, to the industrial revolution, but we have to recognize that there are more factors involved. That is, our insomnia is not only due to artificial light or stress. Our insomnia also comes from how we conceive and how we treat sleep, because all these technological solutions or do not keep us from our innate ability to sleep well, somehow obsessing about controlling how, when

4:06 and where we sleep. So, what I' m saying is that we should regain that pleasure and that simplicity of just sleeping to change our attitude towards rest, and that, of course, involves changing our attitude towards life in general. That is, if we want to sleep better, the first thing we have to do is change our perspective on sleep. And for that you have to understand a little bit. Sleep is a complex process, but above all, it is an involuntary process, absolutely involuntary. You can' t decide when you fall asleep, not even when you wake up. During that sleep period, our body and brain are doing essential activities, they are detoxifying, they are free hormones that allow us to then regulate ourselves emotionally. All those processes that happen during sleep while we are asleep are fundamental to our health and well- being. The dream has several stages and in each of them there are those functions that contribute to our well- being. All stages are important and all have to be present to live a balanced dream experience, but science really goes this far and there is no single rule of sleep. This

5:40 eight- hour sleep, because I wish and it' s a great approximation, but it' s really not the standard that everyone should measure themselves against. The important thing isn' t eight hours. The important thing is that your body, that your brain, can do the tasks that it has to do for the wave last night in an effective way that allows you to meet your needs. And how do you know this, because it' s as simple, as natural and as cheap as knowing if you wake up with a sense of well- being or not? If you wake up with a feeling of well- being, it means you' ve had enough sleep and if not, it' s not easy, uh, very simple. We don ' t all have the same sleep needs. We are at different stages of our life. There are circumstances, there are moments, things happen and all that affects our dream. The dream, thank God, is adaptable. And it' s adaptable because as human beings, we need a tool that can be adapted. Imagine that prehistory, all the people who lived in those human groups in caves had to sleep eight hours, probably humanity wouldn' t have come this far. Sleep is adaptable and also adaptable as the conditions of your life change. There are times when you can sleep more, times when you

7:14 can sleep less, and the body has the ability to conform to those different circumstances. Like I say, because it' s a survival issue. If our ancestors in prehistory had not been able to survive with less than eight or seven or six hours of sleep. Of course, they would not have been able to survive, they would not have been able to protect themselves from the threats surrounding them, they would not have been able to optimize the resources available to them. We are more resilient than we think, more adaptable to the demands of the environment than we think, and also dependent on our own internal States. If one day we' re worried about something, we' re nervous, we' re going to sleep less and that' s not why the body is going to die. The problem isn' t that you don ' t sleep. The problem is that you have a latent concern and one of the consequences, one of the derivatives is that you' re going to sleep worse. So, when we understand sleep as that natural and adaptable process, then we can be more flexible in addressing sleep- related problems. Instead of looking for an idealized pattern, an ideal pattern of sleeping eight hours in a row, which is virtually impossible for many people. We have to recognize that our body is wise and that it knows how to naturally manage its rest cycles and recovery cycles. But insomnia is something that usually goes beyond having difficulty

8:50 sleeping at night. Insomnia is a condition that will affect the whole life of those who suffer from insomnia. Insomnia is something different. Insomnia isn' t the same as those sporadic nights when you can' t sleep because you' re nervous. Insomnia is chronic, it' s persistent. Insomnia affects mood, energy levels, general well- being, and lasts for a long time, it can be even months, without an obvious external cause, without an underlying disorder that can explain it. That' s insomnia. The other thing is to sleep a little worse or have a bad night or two bad nights.

9:35 Insomnia is when this lasts without cause and for months, and understanding that insomnia implies denying enough common myths. Insomnia is not sleeping, it is not not sleeping enough hours, because for each person insomnia is something different. I ' ve already told you that there is no fixed standard in the duration or quality of sleep. The problem with insomnia is that it extends throughout the day, not only manifests itself in darkness, it will occupy the mind and it will affect the emotions of the affected person throughout the day. And the first thing is that that person is going to be very worried constantly because he doesn ' t sleep and that' s going to upset his routines, it' s going to affect his mood. Therefore, to address insomnia. If it ' s your case, if you have insomnia, you' re going to suffer its consequences both day and night. Then like the consequences you suffer all day. His thing is that you focus on a strategy that spans all day.

10:46 The first thing to understand why we sleep And there' s a book that I commented on in this podcast that' s wonderful, that' s exactly what it' s called, why we sleep. I recommend that if you haven' t read it, listen to that episode of the podcast that I think was done last year and that you start to cure your insomnia or work on your insomnia throughout the day, doing activities, raising your level of physical activity, raising your level of activity in general, so you can get to bed tired or tired. Let us better understand how sleep works, which is an important part of the book I was telling you about and an important part of what you have to do if you have this insomnia problem. There is a balance between the desire to sleep and the excitement, and these are the factors that influence our ability to sleep. Our desire to sleep accumulates during the day. It' s something like what happens with hunger. Hunger is increasing as the hours go by. The same is true of sleep. The desire to sleep increases as the day passes. So this accumulation of both sleep is going to be fundamental to having a proper night of rest. If you ' re not tired, if you' re not that hungry for sleep, you won' t be able to sleep. Good. What happens that sometimes we sabotage ourselves without realizing it and then we exhaust this dream reserve in different

12:18 ways. For example, a common mistake is that we try to make up for the lack of sleep by sleeping early thinking that tiredness is a sign of sleep and it is very important here to differentiate what it is to be tired from what it is to be really ready to go to bed to sleep, because if you lie down too soon, you can also notice that feeling of dissatisfaction, because you go to bed soon you leave with the tension that you have to sleep and, perhaps, even if you fall asleep, you will wake up earlier and you will have exactly the same feeling as when you have had insomnia. Another mistake we usually make is to stay in bed in the morning hoping to get more rest, and this is all he' s going to do. It' s good. First, you' re not gonna get any more rest, and second, you' re gonna slow down your sleep drive for the next night. Then you get into a cycle of constant sleep deprivation, into a vicious circle of sleep deprivation. And then the other factor, which is the irregular sleep style. When you alter between short nights and long nights, you alternate, because in your body you don' t know what to stay with, you' re affecting your sleep balance. So that' s trying to get the lost sleep back. What usually leads us to is inconsistent sleep patterns. When you one day sleep three hours because you

13:50 have gone out of party and the next day you intend to sleep twelve, even if you get it because you are young and you can with your whole body is a little lost. You don' t know if you need three or twelve, or if your cycle or your cyclone needs to be that way, which is probably the next night. Maybe it turns out you sleep, three hours and spend the whole night staring at the ceiling, just because your body doesn' t know why or why that changing schedule responds. That' s why you say that to go to sleep at the same time every day and get up at the same time every day. That' s a guarantee of success and what we want is to fight insomnia or we want to fight a bad night. Also, what I used to tell you about a sedentary lifestyle, that can also affect our ability to accumulate enough sleep drive. That ' s why it' s important that you incorporate physical activity into your day.

14:54 It can be walking, it can be running, it can be any kind of sport that you like that activates you and that you can hold in time, especially very important the holding, because I don' t value if today you go to run ten kilometers and during the week you no longer do absolutely anything. That constant activity every day will significantly improve the quality of your sleep. And what happens when you better the quality of your sleep, that improves your overall well- being. So, think about it, it' s a few little adjustments to your routine, conscious adjustments that can make a huge difference to how you feel about your well- being during the day.

15:39 Of course what we do. We want to fight insomnia, fight and of course already starting with the word to fight, because everything starts to go wrong we worsen the problem, we get caught in a kind of quicksand and every effort to fight and escape from insomnia is sinking us more. So what we have to do instead of that combat mentality is take a couple of steps. The first to accept the reality of insomnia without attempting to fight against that reality, as well as to recognize the quicksands will not turn it into land. Accepting that we cannot sleep does not guarantee that you will go to sleep, but at least it will stop that mental struggle that many people have and that all it does is aggravate the problem. So accepting without judgment, accepting without resistance, is going to start creating that space that your mind needs to be quieter and head towards sleep. The next strategy I propose is to change from mental rumination to body consciousness. The mind can generate stress, we have excessive thinking, etcetera, simply because we are thinking that we have to sleep.

17:06 The body. Instead, it operates at the present time, provides information. At the present moment it does not have the weight that our mind has with excessive thought. So if we focus on body signals and not on mental signals, we reduce the anxiety we' re going to feel at that moment and we' re going to be able to connect with the present moment. Ignore your mind, focus on your body if you have trouble sleeping. Obviously, this does not mean that you ignore physical pain, that you ignore if you have any chronic illness, etcetera. What I' m proposing is that you coexist with the experience of not sleeping by accepting it. If you commit to body sensations, you' re going to reduce your badness. And that reduction of discomfort is going to lead you to the present state, to the present moment that you know I always tell you is the only one that exists sometimes the best action. Action and that' s what I' m proposing.

18:15 With this finding a better dream goes by embracing the present moment, by leaving aside the restlessness that your mind is throwing at you and focusing on the present moment, focusing on your body, not on your mind, so you know that. To successfully navigate this complex dream world, you have to understand that sleep is a balance between the desire to sleep and excitement. The desire to sleep is increasing during the day as hunger, and that prepares the way to sleep well at night. However, that process is sometimes unbalanced because we make mistakes. For example, we confuse being tired with sleepiness and that can be very frustrating when you get tired in bed, but you don' t get to sleep in addition habits like staying in bed or having an irregular sleep pattern.

19:12 Today I' m going to sleep at five and tomorrow at eleven o ' clock at night. All this negatively affects our urge to sleep. To that balance that I talk about between the desire to sleep and excitement, and the same happens when we carry a sedentary lifestyle. That is why you have to do physical activity every day to tire that body that lives in the present moment and when you get into bed, that gives you the irremediable urge to sleep. If you liked this episode, please, I like to share social networks or visit three www. Point ideas to live better. Point com there you can subscribe and download for free a copy of my latest book, Seven steps for a life as purpose and if you want to learn much more, train a personal development with the best experts. Take a look at the most free treks of the ipp O personal development master' s online. If you are not prepared to do a master' s degree, download the free ibu twenty- five habits for economic abundance. I leave you the link to both things in the episode notes and just say goodbye. Thank you very much, as always and until the next