Getting the best sleep

REGULAR contributor, Marcel Salazar tackles an issue we all know about and which we all do: sleep. But are we getting the best out of your sleep for your overall health? Marcel explains that studies show that if you get at least seven hours of sleep per night and that this is especially relevant for men. Less than four hours sleep per night can affect testosterone levels which affects other bodily systems. Women sleeping four hours or less may also reduce their libido.

Not getting enough sleep can affect memory retention by up to 70 per cent. Whilst everyone is different with regards to their sleep requirements, less than 5 per cent of the population can function well on four hours or less of sleep per night. Not having enough sleep can have a significant impact on our cognitive system and problem solving skills. to be many very funny and very clever comedians and comedy sketches. From the respectable Two Ronnies and the saucy Benny Hill to Peter Cook and Dudley Moore, and from Monty Python to Spitting Image and the situation comedy of Fawlty Towers, they were very amusing. And we had unique stand­up comedians ranging from Bob Monkhouse to Les Dawson and from Spike Milligan to Jasper Carrott. And we should

Quality of sleep is also important so that we can go through the various stages of sleep which the brain will use to process the events of the days. He also gives his take on the Spanish custom of ‘siestas’ in Spain. Sleep deprivation can also affect moods and immunity and he explains the processes involved in this.

What can affect the quality of sleep we get?

First of all stay hydrated. Get exercise at some point during the day, and try to avoid using screens 30­60 minutes before you go to bed. Getting the right mattress for you is important, but the pillow is critical for keeping our muscular/skeletal system healthy and for women, whose hips are generally wider, a pillow between the knees will help to prevent aches and pains in the morning.

Marcel can be found on YouTube at Strong for Life ­ Physical Therapy.

Recently, a sitcom from the 70s ‘Rising Damp’ may be edited to be rerun for modern audiences on the grounds of racial slurs. Likewise a proposed resuscitation of Fawlty Towers is to be scrutinised for gratuitous violence (against Manuel)!

If shown again unedited, it would be an interesting test of how far we have come ­ up or down ­ since the 70s.

For more from our columnists please scan this QR Code

Marbella Moments

BY NICOLE KING

TONIGHT’S new episode of Marbella Now #MN387 brings us an update on the situation facing us Brits living abroad following Brexit.

Anne Hernández MBE of Brexpats in Spain International is well versed in the difficulties yet to face for those whose documentation is not in order and for those still wishing to move here.

Of interest for families of elderly people who can no longer live on their own in