Difficulty sleeping, waking up at night, drowsiness, restlessness even during sleep, irritability, difficulty concentrating, constant worry or anxiety are just a few of the symptoms of insomnia or sleep disorders that can alert us that something is wrong.
A high percentage of the population suffers from problems falling asleep at night, which directly affects people’s physical, cognitive and emotional state. The hours of sleep we need allow us to recover from the physical and mental stress of our daily activities, which is why a good night’s sleep is essential.
Causes of Insomnia
Among the most common causes of insomnia we find the stress caused by very specific situations, such as the presentation of a project at work or the time of exams. It can also be associated with sleep disorders such as apnea or anxiety.
Other causes of sleep deprivation include various acute or chronic illnesses, such as chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux disease, hyperthyroidism, Parkinson’s disease, and Alzheimer’s disease. Taking certain medications for depression, asthma or blood pressure can also lead to sleep disorders.
Difficulty falling asleep can affect our physical, cognitive, and emotional state.
Bad habits can also affect our sleep. A clear example is our diet. Eating large meals before bed can cause heartburn, which can disrupt the smooth flow of sleep. In addition, consumption of stimulating or caffeinated beverages, alcohol, and nicotine from tobacco make nighttime sleep more difficult by preventing us from reaching the deepest stages of sleep.
Other bad habits include an uncomfortable environment, irregular work hours, or engaging in stimulating activities before bed. In addition, using the bed to watch TV, work on a laptop or use a tablet or mobile phone directly affects sleep by emitting too much light, so it is advisable not to use it for at least an hour before bedtime.
Now that we know the causes of this phenomenon, we are also going to give you several tips to help you fall asleep in the middle of the night and stop the habit of tossing and turning in bed without finding sleep. Total insomnia is curable and getting back to sleep is very easy by following these simple steps.
Tips for falling asleep quickly
First, don’t look at your watch or alarm clock. It’s an almost involuntary gesture, but it’s counterproductive. Seeing what time it is when you wake up and knowing how much or how much time you have left can make you nervous and save you from falling into Morpheus’ arms again.
Lying on your back and taking ten deep breaths to relax as much as possible is another very effective method in these cases. Place your hands on your stomach and breathe in through your nose and feel your stomach fill with air. After holding them for a few seconds, slowly let them out through your mouth, feeling your hands move down as your stomach is emptied.
Another way is to lead the mind to beautiful and pleasant images. For example, if you love to travel, visualize images of places you want to visit and let your mind float there while you control your breath and relax. This method is a variation of the popular counting sheep trick.
Heavy meals, caffeinated drinks, screen lights, or smoking disrupt sleep.
After all, you can resort to grandmother’s means, e.g. B. drink a glass of warm milk. It provides tryptophan, an element that increases melatonin levels and makes us sleepier. You can also try plain yogurt and, if possible, avoid turning on very bright lights that can keep you awake for more sleep.
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