Getting a good night’s sleep is not a luxury, it is a basic health necessity. However, millions of people in the United States, including many in the Latino community, have difficulty falling asleep or getting adequate rest. Stress, work schedules, excessive use of screens and poor sleep habits can seriously affect sleep quality, which in the long run impacts physical, mental and emotional health.
If you have trouble sleeping or wake up tired, improving your sleep is possible with simple and sustained changes.
Why is it so important to get a good night’s sleep?
During sleep, the body recovers, the brain processes information and essential functions such as the immune system and metabolism are regulated.
Consistently poor or little sleep is associated with concentration problems, irritability, weight gain, high blood pressure, diabetes and depression.
Adults need, on average, between 7 and 9 hours of sleep per night.
Sleeping less than this time on a regular basis can generate a sleep debt that is difficult to recover.
Habits that affect your rest
Some common behaviors may be interfering with your sleep without you noticing:
Use of cell phones, tablets or television before bedtime.
Consumption of caffeine or alcohol at night.
Irregular bedtime and wake-up times.
Heavy or very late dinners.
Lack of physical activity during the day.
Identifying these factors is the first step in improving the quality of rest.
Practical tips for better sleep
Establishing a sleep routine helps the body know when it is time to rest.
Going to bed and getting up at the same time, even on weekends, promotes a healthy biological rhythm.
Reducing exposure to screens at least one hour before bedtime allows the brain to produce melatonin, the sleep hormone.
Instead, activities such as reading, stretching gently or practicing deep breathing can help you relax.
Creating the right environment is also key: a dark, cool and quiet room makes it easier to rest.
Keeping the bedroom free of distractions and using the bed only for sleeping or resting reinforces the mental association between bed and sleep.
Diet, exercise and sleep
Diet has a direct influence on rest.
Avoiding heavy, spicy or high-sugar foods before bedtime can reduce discomfort such as heartburn or indigestion.
If you are hungry, opt for a light snack.
Regular exercise improves sleep quality, but it is recommended to do it several hours before bedtime.
Intense physical activity at night can have the opposite effect and make it difficult to rest.
When to consult a specialist
If, despite improving your habits, you continue to have trouble sleeping for several weeks, it is important to see a health professional.
Disorders such as chronic insomnia, sleep apnea or anxiety require appropriate evaluation and treatment.
For Latinos in the United States, there are community clinics and health centers that offer counseling and accessible care for sleep problems.
Improving sleep quality does not require extreme changes, but consistency and awareness.
Good sleep strengthens the body, improves mood and enhances quality of life.
Prioritizing rest is one of the simplest and most powerful decisions you can make to take care of your health today and in the long term.
