Do you suffer from insomnia?
Check out some tips to improve sleep quality
1/30/2019 – 00:00:00.
Sleep is a rest period for the body, fundamental for its biological functions. Their duration varies from person to person, being of longer duration in childhood, decreasing with age.
Insomnia is the condition characterized by difficulty sleeping, both in terms of the onset of sleep, as well as its duration, providing a night-time feeling badly asleep, with tiredness on waking. In addition, people with insomnia may experience tiredness and drowsiness during the day, as well as difficulty in attention and concentration in school or work.
Insomnia can affect people of all ages. In the third age in particular, the sleep tends to diminish of duration and also to become more interrupted, without being characterized the insomnia.
Insomnia is a very frequent situation, and its correct diagnosis is fundamental in choosing therapy. For some experts, not being able to sleep at least 3 times a week is already considered insomnia.
What can cause insomnia?
Stress: worries about work, family, health, school can prevent the person from relaxing and falling asleep;
Relationship problems: difficulty in affective relationships;
Anxiety: Severe anxiety, as well as anxiety related to the day to day, can keep the person alert causing difficulties to sleep;
Depression: People with depression may sleep too much or have difficulty sleeping;
Use of medicines: some medicines can cause insomnia in some people, among them: medicines to reduce blood pressure; corticoids; antidepressants; weight loss pills; beta blockers; antiallergic; flu remedies (decongestants); remedies for asthma;
Environmental factors: light, noise (traffic, airplanes, television, factory and even dog bark);
Use of certain substances containing: caffeine; alcohol; nicotine;
Scheduling irregularities: changes in working hours and periods of work, especially at night, can lead to insomnia. Establishing a routine is an important factor in preventing insomnia;
Physical inactivity: people with a sedentary lifestyle may have difficulty sleeping;
Eating too late at night or on an empty stomach: it can cause discomfort when lying down which makes it difficult for the person to fall asleep;
Blue light: The amount of blue light directly influences the production of melatonin, the hormone produced in the dark by the brain. It is important to avoid or reduce the use of devices that emit this type of light at night. Or the use of filters in the screens of these devices or the use of glasses of orange lenses that inhibit the action of the blue light is recommended.
Recurring thoughts: When lying down in bed, the ideal is not to think about anything and relax to get to sleep. However, when you have a thought that does not go out of your head, or even the fear of not sleeping, it can make it difficult to sleep.
Do you suffer from insomnia?
Tips for Sleeping Well
Quieting the mind is essential to relax, but many insomniacs do not know how to achieve this. Meditation is a powerful tool to achieve this goal. There are various forms and techniques of meditation that help to relax, quiet the mind and facilitate our sleep. Check out some tips to improve sleep quality:
At bedtime, avoid thinking about problems or doing activities that can put you to sleep, such as staying on the computer. At this time you should be calm and relaxed.
Avoid caffeine, alcohol, and smoking four to six hours before bedtime for being stimulants.
Choose light meals before bed, avoiding red meat, fried foods and fats. Prefer fruit, yogurt, or nuts.
At this time, take some time to take care of yourself. Take a warm bath, brush your teeth, take care of the skin, the body and wear pajamas. These habits condition us to sleep.
Having a busy day, practicing exercises and hiking, is essential for relaxing at night. Avoid naps during the day. Naps distributed throughout the day can make it difficult to fall asleep at night. If you are taking a nap, make sure this does not take more than 30 minutes and will not occur after 3 o'clock in the afternoon.
Lie down, close your eyes, inhale slowly through your nose; breathe deeply and slowly through the mouth. During each breath, accompany the air entering through the nostrils, leaving through the mouth and the path that it makes through its body. Repeat the inspiration and exhalation always slowly and deeply several times.
Regulate your biological clock; establish a fixed time for sleeping and waking up, always observing the amount of hours dedicated to sleep.
If you are experiencing pain, try to use natural painkillers. Being comfortable and relaxed is a must for a good night's sleep.
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