The relationship between the quality and quantity of sleep and our well-being is a reality. Insomnia negatively affects our overall health, and some psychological issues, such as anxiety and depression, also affect our sleep hours and the quality of sleep.
As we know that sleep problems are quite common, today we decided to tackle the problem of insomnia at the hands of the Mensalus Institute in Barcelona. In the following lines you will find some tips that you may find useful.
What should we keep in mind to overcome insomnia?
Insomnia is one of the most common sleep disorders among the adult population. In fact, it can be due to multiple factors and present itself in different ways. Difficulty falling asleep, waking up at night, and feeling like you haven’t had restful sleep are some of the problems that usually accompany it.
Detecting the elements that contribute to its appearance and its maintenance, whether psychic or organic, is essential for its treatment. however, there are some basic guidelines that we cannot forget.
Having said that, our daily goal with regard to nighttime rest will be very clear: to prepare the ground for the gradual disconnection, a kind of “fire extinguishing”.
5 basic tips for better sleep
The 5 basic guidelines that make it easy to “log out” are:
- Regular hours.
- Exercise yes, at any time no.
- Do not activate the brain before bedtime.
- Contain pending tasks
- The environmental factor matters.
Now, let’s see one by one …
1. Regular schedule
You should maintain regular bedtime and waking hours, even on holidays.. In this way, the body gets used to an appropriate wake-to-sleep rhythm. The belief “as it is Sunday, today I am recovering from the accumulated fatigue” is one of the great enemies of insomnia. The result is a Monday that starts all over again with disorganized sleep.
On the other hand, it is advisable not to take a nap as long as the problem persists. If it is done, it is important that it does not exceed 20 minutes.
2. Exercise at the right time
You need to exercise every week, but it’s also important to avoid doing it late in the afternoon.. The acceleration of the body, even when we are tired, has the opposite effect. Overactivation further delays sleep reconciliation.
3. Do not activate the brain further
As we see, dealing with troubling bedtime issues is the reverse process that we are looking for.. Exhaustion can be confused with deactivation (“I work late and when I am tired I fall asleep”). We will not seek intellectual fatigue to fall asleep, we will seek a state of tranquility (“Mental Spa”) through simple activities and routines that provide well-being (a shower, a pleasant conversation, taking an infusion, listening to environmental music, etc.).
4. Close and contain pending tasks
Also, leave all issues hanging for the next day in an orderly and contained manner (it may be helpful to leave them in a notebook) it is essential for mental deactivation and avoiding being on the lookout (the famous “don’t forget me” or “I have to keep that in mind”).
5. The environmental factor
The bedroom should be comfortable, convey peace and serenity. We will do all of this by regulating light, noise and temperature. It may sound obvious, but sometimes those obvious elements are the forgotten grains and the atmosphere is not conducive to sleep. Building this environment is an important form of personal care.
What other enemies does sleep have?
For example caffeine, nicotine and alcohol. The latter is not recommended to be taken during the six hours before bedtime; contrary to popular belief, it does not help sleep.
Caffeine is usually one of the things everyone takes into account, but it’s just as important to cut down or avoid drinks that contain theine (sometimes the person with insomnia takes a cold tea in the middle of the day. ‘afternoon).
As for dinner, we recommend having dinner at least two hours before bedtime. This food does not need to be plentiful; heavy digestion makes it difficult to sleep.
What other mistakes are common that don’t make sleep easier?
For example, be on the lookout for the clock. This is something we have all done on one day and have had a hard time sleeping on. When we go to bed it is important to forget about it and not to check the time. This fact generates more anxiety and with it, more active thoughts in the brain.
Another common mistake is to use the bed for rest during the day (especially common among older people). Rest should be done in other areas such as armchairs, sofas, etc.
Finally, as a key point, we remember the importance of putting aside worries and thoughts that increase anxiety. It’s common to use the time to go to bed to review the day and anticipate what we have waiting for the next day. These thoughts keep us connected and are the key to insomnia. In addition, thoughts related to the need to be able to sleep (“whatever happens, today I have to get it”) generate a completely opposite effect: the more conscious the effort, the greater the insomnia. .