Not sleeping well can affect your physical, mental and emotional health. Insomnia, although it seems inevitable, is not. We share some tips and practices that can help you get a good night’s rest.
Insomnia, according to experts, is a common sleep disorder, which keeps us from falling asleep at night or waking up repeatedly in the morning.
Although it’s increasingly common to hear people sleeping less to “do more”, the truth is that it’s not a healthy habit. and over time, it can drastically affect your physical, mental, or emotional health.
Why is it so important to sleep well?
Each person has a unique biological clock; however, according to studies, An average of 7 to 8 hours of sleep per night is recommended for an adult.
Sleeping well is really valuable, so much so that if for several nights we reduce an hour of rest from what the body is used to, they can increase the risk of having some kind of heart attack or heart attack at the same time. ‘to come up.
In addition, not sleeping well reduces productivity, concentration, increases irritability, mood swings and directly affects the proper functioning of the body during the day.
Why does insomnia occur?
There are 3 keys that will help you know the main reasons why insomnia occurs.
1. Stress and anxiety levels
You’ve probably heard more people say they’re stressed or anxious. These are disorders that affect not only the daytime routine, but also the nighttime routine.
Today About 400 million people report feeling or experiencing anxiety or stressaccording to the World Health Organization.
The causes of stress and anxiety can be multiple. Identifying them during your routine is the first big step in reducing nighttime insomnia.
Some activities to reduce stress and anxietythat you can start applying today, are:
- Active breaks during the day
- Meditation or mindfulness exercises
2. Work and personal life
For a few years, the routine of work and personal life has taken a 180° turn, working from home has experienced an exponential increase, which has led to the limits and temporal boundaries between these two areas of life. life fade over time.
One of the reasons why you don’t enjoy rest is the lack of sleep produced by the imbalance between personal life and work.
Here are some tips that can help you keep your work and personal life in harmony for a good night’s rest:
Set the start and end time for your job.
If possible, have a single mobile number for your work and another for your personal life. In a digital world, it helps to “close the office” to have some mental space in your personal moment.
Create an exclusive workspace.
Related article: “How to generate new healthy habits?”
The circadian rhythm
The circadian rhythm is shaped by the changes that occur in the body and mind over the course of a day. They are influenced by external light stimuli.
When night falls, with the reduction of natural light, the body begins to produce different processes that benefit the rest. Among these processes, The best-known hormone that helps you sleep well is melatonin..
Due to artificial light and screens, these processes and hormones do not produce enough, which prevents the body from having restful sleep.
Some Tips that can help keep your circadian rhythm in balance are:
- Limit the use of screens after a specific time during the night.
- Reduce the light intensity in your home.
- Create or practice new nighttime routines to help increase relaxation and rest.
How can meditation help you sleep better?
According to a study developed in Pure Mind App, after 30 days of daily meditation, with sessions not exceeding 10 minutes, stress is reduced by 17% and rest habits improve.
Meditation is a universal activity that brings a long list of benefits, and among them, better sleep.increase the feeling of happiness, improve concentration, among many others.
Through meditation, mental patterns, nocturnal thought production, and physical signs such as circadian rhythm are stabilized and balanced.
When you meditate during the day or before bed, your body and mind prepare to release all the weight of the day.
In this way, meditation can help you fall asleep faster, have deep nights, and not wake up in the morning.
We hope these tips help you and that you can have a good night, full of peace and tranquility.