Insomnia is one of the main problems faced by the adult population, and, in fact, it is quite common to experience it, at least once in our lifetime. Lack of sleep can have genetic causes, but mostly it is due to external factors. The post today will explain why insomnia is so common and some tips to help combat the condition.
What is insomnia?
The inability to sleep at night. This could be the simplest definition of what this condition means. There are two types of scenarios when talking about insomnia:
Start: Problems falling asleep within 30 minutes. Researchers say anyone who takes more than half an hour to fall asleep might be suffering from insomnia. Obviously, there are varying degrees to this which also depends on the situation we have experienced during the day, and/or our state of health and mood.
Maintain: People with difficulties in maintaining a good sleeping pattern. They easily fall asleep, but they wake up many times throughout the night. These nighttime awakenings usually last more than 30 minutes and sometimes, the person can no longer get back to sleep.
Medical professionals recommend sleeping an average of 8 hours a day, although this figure may vary depending on the individual. Some people need about 6 or 7 hours of rest and will function adequately with enough energy throughout the day, while others like myself need more than 8 hours to feel that we have had a restful night’s sleep.
According to researchers, the main reason is usually hereditary. It is quite common that if any of your parents have trouble sleeping, you will too. In any case, the type of life you live can also increase symptoms and cause people who, in principle, should not have trouble falling asleep, end up developing insomnia.
So why does insomnia arise?
Stress and anxiety.
Poor diet (lack of nutrients affects our motor and neurological abilities).
Sedentary life (if we do not practice any fitness routines or do not lead an active lifestyle; this affects our ability to fall asleep).
Lack of sleep negatively affects our daily life, incapacitating us to carry out our daily activities normally.
Strict schedules. It is important to go to sleep and always get up at the same time so as not to confuse our brain.
Short naps. Naps should last a maximum of 30 minutes, otherwise, the brain might also be confused and believe that it is already night time.
Active life: Our nutrition and activity levels are crucial to a good night’s sleep. It is especially important to consume the necessary nutrients for our bodies to function properly: proteins, healthy fats, and carbohydrates. Dispense or reduce added sugars and saturated fats.
Avoid stimulants. Coffee, tea, cola drinks, etc.
Keep stress under control. It is particularly important to avoid prolonged stressful situations or anxiety. It is normal to have stress peaks at work, but we must be able to relax when we get home, we can do it with meditation or disciplines like yoga.
Dinner two hours before going to sleep. It is important to get into bed with the digestion done; this way, our body will be prepared to fall asleep more easily.
Hot shower. If the day has been hectic and you cannot relax or disconnect, it is best to take a hot shower. The water must be hot and comfortable because a cold shower will reactivate and reenergise you instead.
You can take infusions such as camomile tea, and other aromatic herbal compounds to help you relax before going to sleep. However, if you can’t stop tossing and turning, the best thing is not to obsess but to simply get out of bed, go to your living room or kitchen, get a book and read until you fall asleep again.
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