Fighting insomnia is not a pipe dream. If you have trouble sleeping, it is quite possible that this is a source of problems that rob you of time (how long it takes to sleep) and health.
Considering the value of these two elements, it is worth asking what can be done to remedy this situation.
How to fight against insomnia and sleep well?
As we know that sleep problems are quite common, today we decided to tackle this problem. Here are some tips you might find helpful.
1. Eat well
It is useless to lie down dragging fatigue caused by a lack of calorie intake. One of the solutions to insomnia can be in the diet: it is important to eat well, because a lack of calories below the minimum increases the levels of cortisol, the stress hormone.
In addition, it is worth eliminating or moderating the consumption of coffee or other exciting drinks and the same with foods rich in artificial sweeteners. Instead, it is advisable to consume foods high in the amino acid tryptophan like dairy products, eggs, or whole grains, as this helps produce serotonin, a powerful relaxant. For example, you can have plain yogurt an hour before bedtime. Foods that are moderately high in carbohydrate can also combine well.
2. Get moderate exercise
It is not easy to get rid of the exercise rule: this point appears in almost every list for a healthy lifestyle. However, such recommendations have their reason: it has been proven that aerobic activity improves the quality and quantity of sleep.
That’s why it’s a good idea go running for one hour a week. Of course, try to do this around noon and never after lunch, so that it doesn’t interfere with digestion or when it will take some time to go to bed.
3. To fight against insomnia, stay away from screens and bright light.
All people follow so-called activation rhythms circadian rhythms. These rhythms are affected by the reception of light and, therefore, exposure to light sources during hours when one is supposed to be sleeping (or preparing to sleep) creates sleep problems: the body thinks that it is daylight and we have many hours of sleep. activity in front of us.
As the use of electronic devices has become more prevalent, you’ve probably gotten used to using computers, televisions, or phones within minutes of going to bed. Bad idea: the light projected so directly on our body creates sleep problems by affecting the levels of melatonin, The hormone used to regulate our circadian rhythm. Interestingly, the frequency of blue light is what affects us the most in this regard. The best thing to do is try to use dim light during the last hours of the day and stay away from screens.
4. Do yoga
Some studies suggest the usefulness of yoga in combating sleep problems, even with chronic insomnia, so it may be wise to follow a series of relaxation exercises to help fight stress levels.
You can think of this as an investment of a few minutes a day that will make you feel better and more will help you save time for sleep. Try doing these exercises in the last moments of the day to relax your muscles and adjust your hormone levels calm that will come just after.
5. Follow the temperature
Make sure the room you are going to sleep in is in the bedroom adequate temperature. The tremors and gathered postures that the cold promotes cause the muscles to stay tense, making it difficult to sleep. Be careful not to get cold feet: if necessary, wear socks to combat insomnia from a distance (although that doesn’t sound too epic).
6. Don’t worry too much about trying to sleep
Once it’s time to go to bed, forget to follow the directions. The old one trick of counting sheep jumping a fence doesn’t seem to be very effective in correcting insomnia, so don’t complicate your life. At the same time, focusing on not having stressful thoughts is very difficult because it makes our minds busy and this, in a context where we are trying to relax, can maintain stress. When you are in bed, you don’t have to suffer in focusing on the goal of falling asleep, if you see that it doesn’t help.
7. … or yes, worry a little
If you’re one of those people who has to think about something all the time, another chance to try and strain your brain to convince it that the best it can do is go to bed. At the very least, that’s the finding of a study in which people with insomnia fell asleep earlier if they underwent stressful mental operations while trying to sleep.
8. Sleep without interruption
Sleep eight hours, however eight hours in a row. Sleep follows cycles that occur very slowly, and this process, which helps our bodies recover and grow, is interrupted each time we wake up. It is not worth the trouble of getting little sleep at night and taking very long naps.
9. Learn to tell the difference between what works for you and what doesn’t.
Don’t overthink the above points. Each person is a worldAnd there are a few tips for dealing with insomnia that may be more helpful to you than others. Since you will be practicing every day, try to focus on what helps and what doesn’t, experiment and learn the logic that guides your lack of sleep.
10. Learn about the type of insomnia you have
These tips are generic, but the way to deal with insomnia is different depending on whether it is chronic or not. Additionally, there are many sleep-related disorders that could be confusing. If you’ve reached a point where these episodes repeat themselves a lot, it’s worth seeking the personalized attention of a professional.