Avoid the effects of insomnia with these 5 basic keys
The relationship between 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 sleep hours and the quality of sleep.
As we know that sleep problems are quite widespread, today we have decided to address 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.
- Related article: "Discover the Mensalus Psychology Center with this photo report"
What should we take into account to overcome insomnia?
Insomnia is one of the most frequent sleep disorders among the adult population. In fact, this can be due to multiple factors and presented in different ways. The difficulty to fall asleep, the nocturnal awakenings and the sensation of not having had a restful sleep are some of the problems that commonly accompany it.
Detecting the elements that contribute to its appearance and maintenance, whether of a psychic or organic nature, is essential for its treatment. However, there are some basic guidelines that we can not forget .
That said, our daily objective in relation to the night's rest will be very clear: prepare the ground to disconnect progressively, something like "go turning off lights".
5 basic guidelines that make it easier to sleep
The 5 basic guidelines that facilitate "disconnection" are:
- Regular schedules
- Exercise yes, at any time no.
- Do not activate the brain before going to sleep.
- Contain the pending tasks
- The environmental factor matters.
Now, let's see one by one ...
1. Regular schedule
It is necessary to maintain regular schedules both at bedtime and up, even on holidays . In this way the body becomes accustomed to an adequate rhythm of sleep-wakefulness. The belief of "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 nap while the problem lasts. If it is done, it is important that it does not exceed 20 minutes.
2. The exercise at the right time
It is necessary to practice exercise weekly but it is also important to avoid doing it in the late afternoon . The acceleration of the organism, even tiring, generates an effect contrary to the desired. Over-activation further delays sleep reconciliation.
3. Do not activate the brain even more
To deal with questions that worry before going to sleep, as we are seeing, is the opposite process to the one we are looking for . Exhaustion can be confused with deactivation ("I work late and when I'm tired I go to sleep"). We will not seek the intellectual fatigue to fall asleep, we will seek a state of tranquility ("mental Spa") through activities and simple routines that provide well-being (a shower, a pleasant conversation, drink an infusion, listen to ambient music, etc.) .
4. Close and contain the pending tasks
Also, leave all the issues pending for the next day in an orderly and contained (it may be useful to leave them in a notebook) it is essential for mental deactivation and to avoid being aware (the famous ones "do not forget me" or "I have to keep this in mind").
5. The environmental factor
The bedroom should be cozy, transmit peace and serenity . All this will be achieved by regulating light, noise and temperature. It may seem obvious, but sometimes these obvious elements are the forgotten ones and the environment does not favor sleep. The construction of 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 take it during the six hours before going to bed; against the general belief, it does not help to sleep.
Caffeine is usually one of the measures that everyone takes into account, but it is equally important to reduce or avoid drinks that contain theine (sometimes, the person who suffers from insomnia, takes a cold tea in the middle of the afternoon).
As for dinner, we recommend dinner at least two hours before bedtime. Such food should not be copious; Heavy digestion makes sleep difficult.
- Related article: "10 basic principles for good sleep hygiene"
What other errors are common and do not facilitate sleep?
For example, watch the clock . It is something that we have all done some day that has been difficult for us to sleep. When we get into 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 is common among the elderly population). Rest should be done in other areas such as armchairs, sofas, etc.
To finish and as a paramount point, We remember the importance of setting aside worries and thoughts that increase anxiety . It is usual to use the time to get 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 requirement of being able to sleep ("whatever the cost, today I have to get it") generate a completely opposite effect: the more conscious effort, the more insomnia.
