Tips for getting a good night's sleep and beating insomnia

When we think about sleeping difficulties probably the first thing that comes to mind is the word "insomnia." But the sleep disorders They are not only reduced to insomnia but this is the most prevalent sleep-related problem in our society.

Next you will read some very simple tips to sleep well. These measures to get a good rest are known as “sleep hygiene”.

The problem of insomnia

Insomnia is a disorder that can affect all ages and affects both men and women, although it is more prevalent in them, especially after the climacteric.

In our society the vast majority of people rest little and badlySpecifically, Spaniards sleep an average of 40 minutes less than the rest of Europeans. This is largely due to our late-night hours, a trend we share with Argentina and other Latin American countries.

About 40% of the population suffers from sleep problemsIn fact, it is estimated that we lose around 480 hours of sleep per year.

The consequences of not resting

Sleeping is a necessity, in fact if a person did not sleep at all, they would die in a period of no more than 7 days. People who cannot get a good rest in the short term see their physical, mental and emotional health impaired and, in fact, are 40% more likely to suffer a traffic accident.

Among the most important repercussions of the lack of rest are the increase in accidents (traffic and work), affect on mood and behavior problems, as well as the ability to concentrate and retain information, which leads to school failure. Aging also accelerates, libido decreases and it will be more difficult for us to lose weight.

• You may be interested: "Avoid the effects of insomnia with these 5 basic keys"

Elements that harm sleep hygiene

It is clear that sleep is not only important, it is essential, and although we know it is a necessity it is also a habit subject to certain routines. If we abandon or change those routines, the habit of sleeping can be impaired.

The stress, obesity and sedentary lifestyle are three factors that negatively affect rest, so adopt a healthy lifestyle and keep stress at bay They will favor our rest and will have an impact on greater health and well-being.

There are specialists in sleep medicine who can help us when one has tried everything to sleep, without success. However, most people who go to a specialized sleep unit do so because of insomnia caused by bad habits, which can be easily corrected with the so-called "sleep hygiene". Sleeping is something that takes up a third of our lives, so let's get it right.

Hours needed for rest

The number of hours that a person needs to have a good night's sleep is very relative, depends on genetic factors and the age of the individual. The number of hours needed to rest ranges from 5 or 6 to 9 or 10 hours of sleep.

To know the hours of sleep you need you can:

• Add the hours you sleep during the week and divide by 5.
• Add the hours you sleep in the last three weekends and divide by 6.
• Compare; the results must be balanced, otherwise we are subtracting hours from sleep on working days.

Substances that sabotage rest and substances that promote it

Being awake or asleep is related to the presence or absence of certain chemicals in the brain; during the day catecholamines such as adrenalin and hormones like cortisol (our biological alarm clock) keep us awake. At night these chemical messengers descend and generate melatonin, which helps us to rest.

This chemical balance can be altered by other chemical substances that we introduce into our body, for example through diet. Caffeine is an example. In addition to chemicals, regular meals, body temperature, and exposure to sunlight also modulate the sleep-wake cycle.

Sabotage rest

Coffee, tea, mate, cola, tobacco and alcohol they increase the chances of suffering from insomnia, as well as gastritis and other digestive problems.

The case of caffeine

Any illness related to stress will be aggravated by the use of caffeine, so in these cases it is necessary to avoid it. The best time to drink caffeine is during breakfast and must be removed from noon.

The effects of caffeine last in the body for a greater or lesser number of hours depending on the individual, and can extend beyond seven hours. Excessive consumption increases the risk of palpitations, chest pains and coronary heart disease.

Although it is a very accepted substance, commonly used in our society and apparently harmless, we must not forget that, like alcohol, If it is not used properly, it can lead to addiction problems., with its corresponding withdrawal syndrome.

Chocolate and cola add to their addictive potential not only high amounts of caffeine, but high sugar as well.

The case of alcohol

Alcohol, contrary to what is popularly thought, also hinders sleep because although it is true that one stays falling asleep more easily when consuming alcohol, rest is fragmented and not very restorative, as it prevents reaching the sleep phases deep and also impairs REM sleep (paradoxical dream, in which memory is consolidated). Avoid alcohol in the three to four hours before bedtime.

• Related article: "The 5 phases of sleep: from slow waves to REM"

Other substances

Nicotine, marijuana, cocaine, and amphetamines they also impair sleep, as well as other harmful effects on health. The latter, in addition, can favor the appearance of nightmares. There is also a long list of drugs that can disturb sleep, these are just some of them: antidepressants, antihypertensives, antiasthmatics, oral contraceptives.

Substances that help you sleep well

Tryptophan is the natural precursor of serotonin, a neurotransmitter essential for good psychic functioning.

We can add tryptophan in our diet, especially at dinner. We will find it in eggs, ham, poultry, blue fish, dairy (a natural sedative) and to a lesser extent in rice, barley, wheat, bread, pasta and tapioca, also in potatoes, cabbage, squash and fruits dry.

Vitamin b6 helps the metabolism of tryptophan, it is present in eggs and in all kinds of meats and fish, so including these foods at dinner can help us rest.

Complex carbohydrates like potato, pumpkin, rice, and pasta also promote sleep. If you are a vegetarian you can substitute the meat for tofu or nuts. Linden, verbena, chamomile, valerian or passionflower may also be useful., in infusion or in sprinkles. A scented bath or massage with essential oils can also help to relax and induce sleep.

The awakenings

People who are on a diet at times they get up at night because of hunger because they are consuming foods low in sugar (they have hypoglycemia). To prevent hunger from waking us up, we can eat a small snack before going to sleep, although it is advisable not to be in a hurry when trying to reduce our weight: slowly but surely. If the incursions into the refrigerator are very repeated, it may be a psychological problem that requires a more specialized treatment.

Sleeping with the television or radio on can also wake us up. There are people who claim that this helps them sleep, but this is inadvisable: noise, light and radiation emitted by television disturbs and fragments our sleep.

We will not leave furniture or objects that we can trip over in our way between the bed and the bathroom, and on cold nights we will have a blanket, duvet or thick socks on hand so that if we need it, we don't clear up looking for it at midnight.

Keep in mind that drinking too much water can make it easier for us to get up to go to the bathroom.

The bedroom and the bed

The bedroom should be the sanctuary of sleep, must have a comfortable bed and it is advisable to change the mattress every ten years. Silence, darkness and an ideal temperature for rest (that which is between 18 and 22º), will make it easier for us to sleep.

The bedroom furniture and the activities that take place in it are much more important than many believe. In the bedroom it is enough that there is a bed and little more than that, the work desks, Music, televisions and other furniture or appliances that are not intended for rest are unnecessary.

Ideally, we will limit our activity in the bedroom to the act of sleeping or making love, it is very important that these are the only ones activities that we do in bed, because if we do other things such as watching television, listening to music, eating, studying, surfing Internet... we confuse our brain and break unconscious associations that help it automate the act of getting into bed and sleeping.

We can listen to soft music or read a little before going to sleep, but this should not be done in the bedroom and in no case will we do it in bed, nor will we listen the latest CD of our favorite heavy metal band nor will we do a heavy reading or especially stimulating.

Avoid clocks, put the alarm clock facing the wall. Make your bedroom a timeless space.

Some remedies for noise are to use earplugs, heavy curtains, rugs, or carpeting, double glass in the windows and in extreme cases cork in the walls or anti-noise plates.

Before sleep

From 18:00 we must disconnect from work, and do light exercise in the three hours before dinner. Never intense exercise (this is better in the morning), as it increases the body temperature and this clears us up. Dinner should be light, we can introduce sleep facilitating foods, ideally we will have dinner two hours before going to bed.

Avoid drinking alcohol and large dinners; especially when the heat is hot, it is a factor that makes sleep difficult. On especially hot nights you can put the pillowcase a few minutes in the fridge before going to bed.

In the two hours before bedtime we can schedule the next day, but we should not exceed 15 minutes, it is about reviewing the agenda, not getting to work. We can make a list of concerns or pending tasks and forget about all that until the next morning.

At this time, before going to sleep, you have to avoid arguing, getting hooked on a TV program or a movie that ends late. It is also advisable to set a time at which we will turn off the computer, the exposure to the blue lights emitted by devices with a screen such as the telephone, the television or the computer sends signals to our brain that make it think that it is daytime. There is free software, f.lux, that removes these blue lights.

Carry out relaxation techniques It will help to reduce the tension accumulated during the day. Regular schedules and sleep-inducing rituals will help us send signals to our brain that indicate that bedtime is approaching.

• Related article: "6 easy relaxation techniques to combat stress"

Other tips for a good night's sleep

To enjoy good sleep hygiene, follow these other tips.

1. Sleep inducing rituals

Each animal species has its specific rituals for sleep, dogs turn on themselves on what will be their bed, humans sleep in bedrooms: a specific area in our home dedicated to sleep, and we like it to always be the herself.

We can also put into practice certain rituals: put on pajamas, brush our teeth, have a glass of milk, read for a while… Are actions that we do every day (we can skip it one day, but this should be the exception and not the norm).

As an example, we can use as rituals:

• Turn off the television, draw curtains, prepare clothes for the next day, prepare the table for breakfast, take down the garbage, walk the dog, go to the bathroom ...
• Go to sleep when you are sleepy, the ideal is that we always go to sleep at the same time, the brain of an adult is programmed so that that moment is between 11 and 1 in the morning.
• Set regular hours to go to sleep and wake up, even on weekends.
• Do not toss and turn in bed.

In line with the above, if after 10-15 minutes we do not fall asleep we will get up, we will go to another part of the house to do something monotonous and boring until we get sleepy and then we'll try again. It will surely work, but if it does not, we will repeat the process, avoiding tossing and turning without sleeping. The bed is for sleeping, not for tossing and turning thinking "I can't fall asleep."

2. Sleep medication

Sleep medication (hypnotics) are very helpful if used correctly, but this always implies the supervision of a professional, the use limited in the time and the suitable dose. These drugs cause tolerance and dependence, this means that when misused they are a remedy that instead of solving the problem, aggravates it (and can complicate things a lot).

3. Naps

The siesta is recommended if it is done between 2 and 4 in the afternoon and does not last more than 20 minutes, ideally it will be done 8 hours after waking up in the morning. If you suffer from insomnia you have to avoid it.

4. Insomnia and mental disorders

Anxiety disorders and mood disorders (such as depression or bipolar disorder) are closely related to the quality and quantity of our sleep, both so when our rest is spoiled the disorder is aggravated and, in the same way, when we rest better the disorder subsides.

A final clarification

All these guidelines are useful for people who suffer from transient insomnia due to bad habits related to sleep, for people who suffer from insomnia such as a symptom of a more complex symptomatic picture this may be useful but insufficient, in these cases the help of a professional may be required to treat the problem primary.

Bibliographic references:

• Estivill, E. & Averbuch, M.. (2006). Recipes for a good night's sleep. Barcelona: Plaza & Janes Editores.