How can I combat insomnia on a daily 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 in an adult are between 7 and 8, when rest is less 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 recently experienced. However, when these sleep problems become chronic, they may no longer be 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 had.

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 on waking as if we had not slept.
• Lack of concentration.
• Behavior changes.
• Drowsiness and lack of daytime energy.

Insomnia can cause problems in our day-to-day life , from difficulties in carrying out work or study normally, concentration problems that prevent us from carrying out tasks such as driving, work or housework satisfactorily, and even affect our state mood, encouraging us to be more irritable, anxious, or even feel depressed because of it.

Maybe you're interested: "Circadian rhythms: what they are and in what biological functions they intervene"

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 bed at the same time every day (only vary 30 minutes at this time)

In this way, your internal clock will begin to get used to generating melatonin always at the same time and it will be easier for you to fall asleep when you go to bed.

2. Use your room only to sleep and have sex

Sometimes we read, watch series or do some kind of exercise in our room, the idea of ​​using it only for sleep 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 earlier, but when we finish exercising we are very activated, so it will be almost impossible for us to fall asleep after doing it .

4. Beware of alcohol and other drugs

At first it may seem that when we drink alcohol or some drugs like cannabis we manage to fall asleep earlier. The problem is that we are more likely to have nocturnal awakenings and sleep that is of poorer quality.

5. Avoid taking stimulants after five in the afternoon

If you drink a coffee at eight in the afternoon, it is logical that due to the caffeine it will cost you more to fall asleep; this happens with any drink that is exciting.

6. Do not take very long naps, or very late

Try that the nap does not exceed 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 these activities in that order with going to sleep and with the production of melatonin.

8. Watch your diet

Always try to 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 have a good quality of sleep.

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 life, I recommend that you seek help from a professional who accompany you to discover the central cause and to make your own way.