Fight insomnia: 10 solutions to sleep more and better

Fighting insomnia is not a pipe dream. If you suffer from sleeping problems, it is very possible that this is a source of problems that is robbing you of time (the time it takes you to fall asleep) and health.

Considering the value of these two elements, it is worth asking what can be done to remedy this situation.

How to fight insomnia and start sleeping well?

As we know that sleeping problems are quite widespread, today we have decided to tackle this problem. Here are some tips that may help you.

1. Eat well

It is useless to get to bed dragging a tiredness produced by a lack of calorie intake. One of the solutions for insomnia can be in food: it is important to eat well, since a lack of calories below the minimum increases the levels of cortisol, the stress hormone.

In addition, it is worth eliminating or moderating too much coffee or other exciting beverages and doing the same with foods full of artificial sweeteners. On the other hand, it is advisable to consume foods rich in the amino acid tryptophan such as dairy products, eggs or whole grains, since this helps to produce

serotonin, a powerful relaxant. For example, you can have a plain yogurt an hour before going to sleep. Moderately high carbohydrate foods can also go well.

2. Get some moderate exercise

It is not easy to get rid of the rule of do exercise: this point appears in practically all the lists to lead a healthy life. However, this type of recommendation has its reason for being: it has been proven how aerobic activityimproves the quality and quantity of sleep.

That's why it's a good idea go for a run for an hour a week. Of course, try to do this at a time close to noon and never after eating, so that it does not join you with digestion or with a time when it will take little time to go to sleep.

3. To combat insomnia, stay away from screens and bright light

We all follow activation rhythms called Cardiac rhtyms. These rhythms are affected by the reception of light and, therefore, exposing yourself to light sources at hours when you are supposed to being asleep (or getting ready to sleep) creates sleep problems: the body believes that it is daytime and we have many hours of activity left for in front of.

Since the use of electronic devices has become widespread, you have most likely gotten used to using computers, televisions or telephones minutes before going to bed. Bad idea: the light projected so directly on our body creates sleep problems by affecting the levels of melatonin, the hormone used to regulate our circadian rhythm. Curiously, the frequency of blue light is the one that affects us the most in this regard. The best thing to do is try to use dim lighting during the last hours of the day and try to stay away from the screens.

4. Do yoga

There are some studies that suggest the usefulness of yoga when it comes to combating sleep problems, even in cases of chronic insomnia, so it may be a good idea to follow a series of relaxation exercises to help combat stress levels.

You can consider this as an investment of a few minutes a day that will make you feel better and also help you save the time it takes to fall asleep. Try to do these exercises late in the day to relax your muscles and adjust your hormone levels to the calm that will come right after.

5. Keeping up with the temperature

Make sure the room you are going to sleep in is at the suitable temperature. The tremors and the collected postures that the cold causes make the muscles stay tense, and this makes it difficult to sleep. Keep up with not getting cold feet: if necessary, wear socks to fight insomnia at bay (although this doesn't sound too epic).

6. Don't worry too much trying to fall asleep

Once it's time to sleep, forget about following directions. The old sheep counting trick jumping a fence does not seem to be very effective to deal with insomnia, so don't complicate your life with it. At the same time, concentrating on not having stressful thoughts is very difficult, since it makes us have the busy mind and that, in a context in which we try to relax, can cause stress to keep up. When you are in bed, you do not have to worry about concentrating on the goal of reaching sleep, if you see that that does not help you.

7... o yeah, worry a little

If you are one of those people who have to be thinking about something all the time, another possibility is to try tiring your brain to convince him that the best thing to do is going to sleep. At least, this is the conclusion he reached A study in which people with insomnia fell asleep earlier if they performed stressful mental operations trying to sleep.

8. Sleep without interruptions

Sleep eight hours, but eight hours straight. Sleep follows cycles that happen very slowly, and this process, which is what helps our body to recover and grow, is interrupted every time we wake up. It is not worth sleeping little at night and taking very long naps.

9. Learn to differentiate between what works for you and what doesn't

Do not believe too much any of the previous points. Every person is a world, and there are some tips to combat insomnia that may be more useful than others. Since you are going to be practicing every day, try to look at what helps you and what does not help you, experiment, and learn what is the logic that your lack of sleep is guided by.

10. Find out about the type of insomnia you have

These tips are generic, but the way to combat insomnia is different depending on whether it is chronic or not. In addition, there are many sleep-related disorders that you might be confusing. If you have reached a point where these episodes are repeated a lot, it is worth seeking personal attention from a professional.