Not squelching all night is very harmful to your health. How to sleep peacefully?
The relationship between the quality and quantity of sleep and our well-being is a reality. Insomnia negatively affects our general health, and some psychological problems, for example, anxiety and depression, also negatively influence our hours of sleep and its quality.
As we know that sleep problems are quite widespread, today we have decided to tackle the problem of insomnia at the hands of the Mensalus Institute of Barcelona. In the following lines you will find some tips that may be useful to you.
What must we take into account to overcome insomnia?
Insomnia is one of the most frequent sleep disorders among the adult population. In reality, this can be due to multiple factors and present in different ways. Difficulty falling asleep, nocturnal awakenings and the feeling of not having had a good night’s sleep are some of the problems that commonly accompany it.
Detecting the elements that contribute to its appearance and maintenance, whether they are psychological or organic, is essential for its treatment. However, there are some basic guidelines that we cannot forget.
That said, our daily objective in relation to night rest will be very clear: prepare the ground to progressively disconnect, something like “turning off lights”.
5 basic guidelines that facilitate better sleep
The 5 basic guidelines that facilitate “disconnection” are:
- Regular hours.
- Exercise yes, at any time no.
- Not activating the brain before going to sleep.
- Contain pending tasks
- The environmental factor matters.
Now, let’s see one by one …
1. Regular schedule
It is necessary to maintain a regular schedule both at bedtime and getting up, even on holidays. In this way, the body gets used to an adequate wake-sleep rhythm. The belief that “as it is Sunday, today I recover the accumulated fatigue”, is one of the great enemies of insomnia. The result is a Monday that starts again with disorganized sleep.
On the other hand, it is advisable not to take a nap while the problem persists. If it is done, it is important that it does not exceed 20 minutes.
2. Exercise at the right time
It is necessary to exercise weekly but it is also important to avoid doing it in the late afternoon. The acceleration of the organism, even if we get tired, generates an opposite effect to the desired one. Overtraction delays falling asleep even more.
3. Not activating the brain even more
Dealing with worrisome issues before going to sleep, as we are seeing, is the opposite of what we are looking for. Burnout can be confused with deactivation (“I work late and when I’m tired I go to sleep”). 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, drinking an infusion, listening to background music, etc.) .
4. Close and contain pending tasks
Likewise, leaving all pending issues for the next day in an orderly and contained way (it may be useful to leave them written down in a notebook) is essential for mental deactivation and avoiding being pending (the famous “don’t forget me” or “I have to keep it in mind ”).
5. The environmental factor
The bedroom should be cozy, transmit peace and serenity. We will achieve all this by regulating the light, noise and temperature. It may seem obvious, but sometimes these obvious elements are the most overlooked and the environment does not favor sleep. Building this environment is an important form of self-care.
What other enemies does the dream have?
For example caffeine, nicotine and alcohol. The latter is not recommended to be taken during the six hours before going to bed; Contrary to popular belief, it does not help you sleep.
Caffeine is usually one of the measures that everyone takes into account, but it is equally important to reduce or avoid beverages that contain theine (sometimes, the person who suffers from insomnia, drinks a cold tea in the middle of the afternoon).
As for dinner, we recommend having dinner at least two hours before bedtime. This food should not be copious; heavy digestions make sleep difficult.
What other mistakes are common that do not facilitate sleep?
For example, be aware of the clock. It’s something we’ve all done one day that has made it difficult for us to sleep. When we go to bed, it is important to forget about it and not check the time. This fact generates more anxiety and with it, thoughts that activate the brain even more.
Another common mistake is to use the bed to rest during the day (especially it is common among the elderly population). Rest should take place in other areas such as armchairs, sofas, etc.
To finish and as a primary point, we remember the importance of putting aside worries and thoughts that increase anxiety. It is common to use the moment of getting into bed to review the day and anticipate what we have pending for the next day. These thoughts keep us connected and are the key element of insomnia. In addition, thoughts related to the demand to be able to sleep (“whatever the cost, today I have to get it”) generate a totally opposite effect: the more conscious effort, the more insomnia.