Ideas para DORMIR mejor

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Hello everyone and welcome to ideas for
a better life. I am Eugenio Palla,

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ruiz, reader, hard- working
and lover of personal development. Today

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I want to talk to you about
sleep, about sleep and how we'

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re about complicating, something that should
be much simpler. But before I start,

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I want to remind you that you
have at your disposal a compilation of

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the most relevant ideas and tips on
personal development in my four own books and

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you also know that I leave their
link to each of them in the notes

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of the episode, too, since
many have asked me how and where to

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train in personal development. I tell
you what has worked for me, which

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is IPEPE' s personal development master' s degree online, the best training

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that exists in this long- term
field. If you want to take a

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look at your free class mastre,
I' ll leave you the link in

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the episode notes. And finally,
if you have decided to start changing your

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life but are not ready to do
a master' s degree, I recommend

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that you download the ebook for free. Twenty- five habits for economic abundance,

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an approved system, step by step
with which you will improve your relationship

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with money so you can have the
lifestyle you want. As always, I

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leave you the link to that ebook
that you can download for free in the

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notes of the episode. And now
we' re gonna talk about sleeping.

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Millions of people face each other.
We' re having trouble sleeping. We

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have agitated thoughts during the nights and
fail to fall asleep. In fact,

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it is estimated in the United States
alone that there are 25 million people who

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have trouble falling asleep. Before the
dream was simple, it was natural,

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it was like breathing or making love, it was part of daily life.

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It was regulated by nature rather than
by our schedules or social expectations, which

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is what happens now. Sleep is
no longer something that regulates the cycles of

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light and darkness. It seems that
sleep is something that is regulated by a

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schedule or expectations. When this changed
with the arrival of artificial light, on

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the one hand, and with the
industrial revolution, on the other hand.

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It was at that time that we
started to prioritize productivity over our natural rhythms,

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and that came up that which is
called sleep hygiene, which basically what

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it does is moralize ourselves in relation
to sleep as if sleeping was something that

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we can control, when in reality
it is not. Based on that hygiene

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of sleep, you know that the
current discourse is full of products to improve

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sleep. There are smart mattresses,
there are tracking applications, etcetera, etcetera,

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etcetera, for not getting into drugs. Of course, the dream has

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become a big business when it was
natural. But we are perhaps forgetting its

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natural essence and pleasurable essence. Sleep
is something we cannot control. It'

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s natural. Obviously, we cannot
go back, we cannot go back to

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the previous era, to the industrial
revolution, but we have to recognize that

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there are more factors involved. That
is, our insomnia is not only due

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to artificial light or stress. Our
insomnia also comes from how we conceive and

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how we treat sleep, because all
these technological solutions or do not keep us

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from our innate ability to sleep well, somehow obsessing about controlling how, when

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and where we sleep. So,
what I' m saying is that we

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should regain that pleasure and that simplicity
of just sleeping to change our attitude towards

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rest, and that, of course, involves changing our attitude towards life in

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general. That is, if we
want to sleep better, the first thing

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we have to do is change our
perspective on sleep. And for that you

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have to understand a little bit.
Sleep is a complex process, but above

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all, it is an involuntary process, absolutely involuntary. You can' t

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decide when you fall asleep, not
even when you wake up. During that

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sleep period, our body and brain
are doing essential activities, they are detoxifying,

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they are free hormones that allow us
to then regulate ourselves emotionally. All

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those processes that happen during sleep while
we are asleep are fundamental to our health

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and well- being. The dream
has several stages and in each of them

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there are those functions that contribute to
our well- being. All stages are

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important and all have to be present
to live a balanced dream experience, but

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science really goes this far and there
is no single rule of sleep. This

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eight- hour sleep, because I
wish and it' s a great approximation,

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but it' s really not the
standard that everyone should measure themselves against.

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The important thing isn' t eight
hours. The important thing is that

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your body, that your brain,
can do the tasks that it has to

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do for the wave last night in
an effective way that allows you to meet

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your needs. And how do you
know this, because it' s as

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simple, as natural and as cheap
as knowing if you wake up with a

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sense of well- being or not? If you wake up with a feeling

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of well- being, it means
you' ve had enough sleep and if

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not, it' s not easy, uh, very simple. We don

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' t all have the same sleep
needs. We are at different stages of

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our life. There are circumstances,
there are moments, things happen and all

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that affects our dream. The dream, thank God, is adaptable. And

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it' s adaptable because as human
beings, we need a tool that can

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be adapted. Imagine that prehistory,
all the people who lived in those human

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groups in caves had to sleep eight
hours, probably humanity wouldn' t have

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come this far. Sleep is adaptable
and also adaptable as the conditions of your

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life change. There are times when
you can sleep more, times when you

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can sleep less, and the body
has the ability to conform to those different

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circumstances. Like I say, because
it' s a survival issue. If

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our ancestors in prehistory had not been
able to survive with less than eight or

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seven or six hours of sleep.
Of course, they would not have been

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able to survive, they would not
have been able to protect themselves from the

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threats surrounding them, they would not
have been able to optimize the resources available

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to them. We are more resilient
than we think, more adaptable to the

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demands of the environment than we think, and also dependent on our own internal

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States. If one day we'
re worried about something, we' re

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nervous, we' re going to
sleep less and that' s not why

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the body is going to die.
The problem isn' t that you don

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' t sleep. The problem is
that you have a latent concern and one

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of the consequences, one of the
derivatives is that you' re going to

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sleep worse. So, when we
understand sleep as that natural and adaptable process,

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then we can be more flexible in
addressing sleep- related problems. Instead

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of looking for an idealized pattern,
an ideal pattern of sleeping eight hours in

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a row, which is virtually impossible
for many people. We have to recognize

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that our body is wise and that
it knows how to naturally manage its rest

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cycles and recovery cycles. But insomnia
is something that usually goes beyond having difficulty

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sleeping at night. Insomnia is a
condition that will affect the whole life of

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those who suffer from insomnia. Insomnia
is something different. Insomnia isn' t

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the same as those sporadic nights when
you can' t sleep because you'

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re nervous. Insomnia is chronic,
it' s persistent. Insomnia affects mood,

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energy levels, general well- being, and lasts for a long time,

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it can be even months, without
an obvious external cause, without an

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underlying disorder that can explain it.
That' s insomnia. The other thing

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is to sleep a little worse or
have a bad night or two bad nights.

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Insomnia is when this lasts without cause
and for months, and understanding that

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insomnia implies denying enough common myths.
Insomnia is not sleeping, it is not

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not sleeping enough hours, because for
each person insomnia is something different. I

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' ve already told you that there
is no fixed standard in the duration or

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quality of sleep. The problem with
insomnia is that it extends throughout the day,

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not only manifests itself in darkness,
it will occupy the mind and it

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will affect the emotions of the affected
person throughout the day. And the first

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thing is that that person is going
to be very worried constantly because he doesn

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' t sleep and that' s
going to upset his routines, it'

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s going to affect his mood.
Therefore, to address insomnia. If it

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' s your case, if you
have insomnia, you' re going to

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suffer its consequences both day and night. Then like the consequences you suffer all

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day. His thing is that you
focus on a strategy that spans all day.

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The first thing to understand why we
sleep And there' s a book

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that I commented on in this podcast
that' s wonderful, that' s

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exactly what it' s called,
why we sleep. I recommend that if

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you haven' t read it,
listen to that episode of the podcast that

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I think was done last year and
that you start to cure your insomnia or

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work on your insomnia throughout the day, doing activities, raising your level of

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physical activity, raising your level of
activity in general, so you can get

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to bed tired or tired. Let
us better understand how sleep works, which

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is an important part of the book
I was telling you about and an important

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part of what you have to do
if you have this insomnia problem. There

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is a balance between the desire to
sleep and the excitement, and these are

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the factors that influence our ability to
sleep. Our desire to sleep accumulates during

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the day. It' s something
like what happens with hunger. Hunger is

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increasing as the hours go by.
The same is true of sleep. The

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desire to sleep increases as the day
passes. So this accumulation of both sleep

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is going to be fundamental to having
a proper night of rest. If you

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' re not tired, if you' re not that hungry for sleep,

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you won' t be able to
sleep. Good. What happens that sometimes

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we sabotage ourselves without realizing it and
then we exhaust this dream reserve in different

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ways. For example, a common
mistake is that we try to make up

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for the lack of sleep by sleeping
early thinking that tiredness is a sign of

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sleep and it is very important here
to differentiate what it is to be tired

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from what it is to be really
ready to go to bed to sleep,

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because if you lie down too soon, you can also notice that feeling of

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dissatisfaction, because you go to bed
soon you leave with the tension that you

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have to sleep and, perhaps,
even if you fall asleep, you will

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wake up earlier and you will have
exactly the same feeling as when you have

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had insomnia. Another mistake we usually
make is to stay in bed in the

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morning hoping to get more rest,
and this is all he' s going

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to do. It' s good. First, you' re not gonna

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get any more rest, and second, you' re gonna slow down your

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sleep drive for the next night.
Then you get into a cycle of constant

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sleep deprivation, into a vicious circle
of sleep deprivation. And then the other

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factor, which is the irregular sleep
style. When you alter between short nights

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and long nights, you alternate,
because in your body you don' t

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know what to stay with, you' re affecting your sleep balance. So

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that' s trying to get the
lost sleep back. What usually leads us

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to is inconsistent sleep patterns. When
you one day sleep three hours because you

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have gone out of party and the
next day you intend to sleep twelve,

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even if you get it because you
are young and you can with your whole

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body is a little lost. You
don' t know if you need three

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or twelve, or if your cycle
or your cyclone needs to be that way,

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which is probably the next night.
Maybe it turns out you sleep,

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three hours and spend the whole night
staring at the ceiling, just because your

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body doesn' t know why or
why that changing schedule responds. That'

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s why you say that to go
to sleep at the same time every day

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and get up at the same time
every day. That' s a guarantee

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of success and what we want is
to fight insomnia or we want to fight

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a bad night. Also, what
I used to tell you about a sedentary

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lifestyle, that can also affect our
ability to accumulate enough sleep drive. That

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' s why it' s important
that you incorporate physical activity into your day.

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It can be walking, it can
be running, it can be any

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kind of sport that you like that
activates you and that you can hold in

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time, especially very important the holding, because I don' t value if

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today you go to run ten kilometers
and during the week you no longer do

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absolutely anything. That constant activity every
day will significantly improve the quality of your

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sleep. And what happens when you
better the quality of your sleep, that

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improves your overall well- being.
So, think about it, it'

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s a few little adjustments to your
routine, conscious adjustments that can make a

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huge difference to how you feel about
your well- being during the day.

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Of course what we do. We
want to fight insomnia, fight and of

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course already starting with the word to
fight, because everything starts to go wrong

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we worsen the problem, we get
caught in a kind of quicksand and every

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effort to fight and escape from insomnia
is sinking us more. So what we

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have to do instead of that combat
mentality is take a couple of steps.

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The first to accept the reality of
insomnia without attempting to fight against that reality,

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as well as to recognize the quicksands
will not turn it into land.

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Accepting that we cannot sleep does not
guarantee that you will go to sleep,

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but at least it will stop that
mental struggle that many people have and that

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all it does is aggravate the problem. So accepting without judgment, accepting without

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resistance, is going to start creating
that space that your mind needs to be

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quieter and head towards sleep. The
next strategy I propose is to change from

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mental rumination to body consciousness. The
mind can generate stress, we have excessive

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thinking, etcetera, simply because we
are thinking that we have to sleep.

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The body. Instead, it operates
at the present time, provides information.

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At the present moment it does not
have the weight that our mind has with

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excessive thought. So if we focus
on body signals and not on mental signals,

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we reduce the anxiety we' re
going to feel at that moment and

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we' re going to be able
to connect with the present moment. Ignore

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your mind, focus on your body
if you have trouble sleeping. Obviously,

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this does not mean that you ignore
physical pain, that you ignore if you

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have any chronic illness, etcetera.
What I' m proposing is that you

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coexist with the experience of not sleeping
by accepting it. If you commit to

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body sensations, you' re going
to reduce your badness. And that reduction

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of discomfort is going to lead you
to the present state, to the present

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moment that you know I always tell
you is the only one that exists sometimes

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the best action. Action and that' s what I' m proposing.

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With this finding a better dream goes
by embracing the present moment, by leaving

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aside the restlessness that your mind is
throwing at you and focusing on the present

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moment, focusing on your body,
not on your mind, so you know

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that. To successfully navigate this complex
dream world, you have to understand that

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sleep is a balance between the desire
to sleep and excitement. The desire to

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sleep is increasing during the day as
hunger, and that prepares the way to

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sleep well at night. However,
that process is sometimes unbalanced because we make

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mistakes. For example, we confuse
being tired with sleepiness and that can be

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very frustrating when you get tired in
bed, but you don' t get

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to sleep in addition habits like staying
in bed or having an irregular sleep pattern.

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Today I' m going to sleep
at five and tomorrow at eleven o

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' clock at night. All this
negatively affects our urge to sleep. To

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that balance that I talk about between
the desire to sleep and excitement, and

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the same happens when we carry a
sedentary lifestyle. That is why you have

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to do physical activity every day to
tire that body that lives in the present

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moment and when you get into bed, that gives you the irremediable urge to

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sleep. If you liked this episode, please, I like to share social

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networks or visit three www. Point
ideas to live better. Point com there

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00:19:52.680 --> 00:19:59.160
you can subscribe and download for free
a copy of my latest book, Seven

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00:19:59.200 --> 00:20:03.359
steps for a life as purpose and
if you want to learn much more,

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00:20:03.880 --> 00:20:07.920
train a personal development with the best
experts. Take a look at the most

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00:20:07.960 --> 00:20:12.119
free treks of the ipp O personal
development master' s online. If you

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00:20:12.160 --> 00:20:18.599
are not prepared to do a master' s degree, download the free ibu

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00:20:18.640 --> 00:20:22.839
twenty- five habits for economic abundance. I leave you the link to both

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things in the episode notes and just
say goodbye. Thank you very much,

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as always and until the next