Having a good day starts with restful sleep, insomnia affects many people and combating it is a very important goal on your priority scale, if we haven’t slept at night, we’ll probably try?Recover? Sleep during the day with a nap, for example. This can help us get back to insomnia and maintain the vicious cycle.
The lifestyle habits we have are extremely important for homeostasis and the adjustment processes that occur in our body, it is important to take care of our health by doing everything in our hands, acquiring good habits before going to bed is one of those things. This technique is called sleep hygiene and can help us sleep more and better.
- We are used to hearing that it is necessary to sleep at least eight hours a day.
- But being realistic.
- With the busy life we lead.
- Almost no one achieves this goal.
- The workload in many cases is very important and we want to enjoy our free time.
- So we spent our free time in activities.
- Watching TV?and we try to fall asleep as fast as we move from one daily activity to another.
- Sleep takes time to prepare.
Here are some tips experts offer to enjoy a better rest and learn how to fight insomnia:
Setting certain guidelines helps a lot to regulate sleep, fall asleep and wake up always at the same time creates a habit that can make sleep easier when the usual bedtime approaches, in addition, if one day we do not sleep well, it is important to wake up at the same time as always, which will make it easier for you to fall asleep at night.
Although alcohol is a sedative of the central nervous system and causes drowsiness, does not provide restful sleep, alcohol causes us to have poor quality sleep with various interruptions and with a shorter time in the REM phase, if the person consumes a lot of alcohol, in addition to fragmented sleep, can sweat and have very vivid dreams.
There should be no intense lighting in the room, such as red LEDs or lights that can awaken our senses, nor is it a good idea to have digital clocks that we can constantly look at while we can’t sleep, the temperature also influences. The room should have a pleasant temperature, neither too cold nor too hot.
Sport is good for almost every aspect of our health. Exercising daily for 20 to 30 minutes results in an energy expenditure that can influence rest and the need to sleep at night. But it’s always good to have at least three hours of space between time. We’re done working out and it’s time to start getting ready for sleep. If we train too late, we will move our activation to bed, and it will be harder to fall asleep.
The bed is a resting place. It should not be used as a recreational site; It is best to avoid using tablets, phones or TVs in bed. While it may seem like reading news or watching TV may initially make sleep easier, we can actually delay it. Paying attention to the monitor can prevent us from sleeping, as well as prevent our body from connecting the bed to the act of sleeping.
There are days when it’s just impossible to sleep and you keep going to bed, take 30 minutes to try to sleep, if you can’t get out of bed and do a relaxing activity, it’s important not to spend too much time in bed without being able to sleep, all you can do is get frustrated and promote insomnia.
It is advisable to perform some relaxation exercises before bedtime to avoid insomnia, for example, breathing exercises, quick stretches, listening to relaxing music or taking a prolonged shower, all these activities relax us and allow us to let go of our concerns.
Of course, drinking coffee before bedtime is not beneficial to fall asleep, but drinking even in the afternoon can influence, we should keep in mind that caffeine remains in our body for 4 to 9 hours, because being a stimulant will directly interfere Not only coffee is stimulating, tea, chocolate or coca can also prevent us from sleeping.
Some experts recommend waking up in the sun. This can help regulate our circadian rhythms and make our body work, and at night, when we are in the dark, it promotes the production of melatonin naturally in our body. Melatonin is a neurohormone secreted by the pineal gland that regulates sleep and wakefulness. Cycle.
This advice is not easy to follow. When something that worries us does not leave our heads, bedtime is one of the most prone to think about it, even if we try to empty the mind, this thought will flood us, so solve our problems before going to bed, make lists of what we have to do the next day, for example, can help.
This is not to say that you should completely eliminate naps, there are people who take advantage of it and need to take a nap to recharge batteries, but it is important to be careful. It is not recommended that it last more than 30 minutes and should not be used to compensate for lack of sleep, if we do not usually take a nap and do so because we have had insomnia may be the same the following night.
It’s not just about sleeping eight hours a day, these eight hours should be a quality dream. The goal of maintaining good sleep hygiene is to have energy and feel good during the day. Implementing these habits in our daily lives is a good way to take care of our health and fight easily and effectively against insomnia.