How can I combat insomnia on a day-to-day basis?
Insomnia is a fairly common sleep problem in the population. It can present as trouble falling asleep, difficulty staying asleep at night, or waking up too early with no chance of getting back to sleep.
In general, the recommended hours of sleep for an adult are between 7 and 8, when the rest is lower for a long time, it can affect our day-to-day development.
The quality of sleep can be affected by our life situation, moments of change, stressful or traumatic situations that we have experienced recently. However, when these sleep problems become chronic, it is possible that they are no longer so related to stressful situations that we may be experiencing. These sleep problems can be the main condition or be associated with other problems that the person already presented.
- Related article: "The 7 main sleep disorders"
What are the effects of this problem?
The most common symptoms of insomnia are:
- Difficulty falling asleep and staying asleep.
- Waking up very early and not being able to go back to sleep.
- Changes in mood, such as irritability, anxiety, sadness - Tiredness when waking up as if we had not slept.
- Lack of concentration.
- Behavior changes.
- Sleepiness and lack of daytime energy.
Insomnia can cause problems in our day to day, from difficulties to carry out work or study normally, concentration problems that prevent us from carrying out tasks such as driving, work or household chores satisfactorily, and even affect our mood by encouraging us to be more irritable, anxious, or even, we can even feel depressed because of the same.
- You may be interested in: "Circadian rhythms: what are they and in what biological functions are they involved"
To do?
If you feel that you are going through all this, I recommend that you start a sleep hygiene routine to try to improve the quality of it. The steps of a good sleep hygiene routine are as follows.
1. Try to go to sleep every day at the same time (varying only 30 minutes at this time)
In this way your internal clock will begin to get used to generate melatonin always at the same time and it will be easier for you to fall asleep when you go to bed.
2. Use your bedroom only for sleep and sexual intercourse
Sometimes we read, watch series or do some kind of exercise in our room, the idea of using it only for sleeping and sexual relations is that our brain associates it with sleep and it is easier for us to sleep when we decide to go to bed.
3. Finish exercising at least two hours before going to sleep
This tip is very simple, burning energy will always help us fall asleep sooner, but when we finish exercising we are very activated, so it will be almost impossible for us to fall asleep after doing it.
- Related article: "The 10 psychological benefits of practicing physical exercise"
4. Beware of alcohol and other drugs
At first it may seem that when we drink alcohol or some drugs such as cannabis we manage to fall asleep earlier. The problem is that we are more likely to have nocturnal awakenings and that sleep is of worse quality.
5. Avoid taking stimulants after five in the afternoon
If you have a coffee at eight o'clock in the evening, it is logical that due to the caffeine it will be more difficult for you to fall asleep; this occurs with any drink that is exciting.
6. Don't take naps too long or too late
Try not to nap for more than 30 minutes. and that it is not after five in the afternoon. This way I will arrive tired at bedtime and it will be easier for me to fall asleep.
7. Try to generate your own ritual during the half hour before going to sleep
This routine serves so that your brain associates those activities in that order with going to sleep and with the production of melatonin.
8. Take care of your diet
Try to always eat at the same time and try to make it a healthy meal and not eat copious meals or stay hungry at night so that it does not make it difficult for you to fall asleep and you have a good quality of sleep same.
Concluding...
Remember that insomnia can be a secondary problem, complementary to a central one; So, if you put this sleep hygiene routine into practice and still have trouble sleeping, mood swings, irritability, anxiety or problems in your day to day, I recommend that you seek help from a professional who accompanies you to discover the central cause and to make your own path.