Fighting insomnia is not a pipe dream. If you suffer from problems sleeping, it is very possible that this is a source of problems that are robbing you of time (the time it takes you to fall asleep) and health. Considering the value of these two elements, it is worth asking what can be done to remedy this situation.
How to fight insomnia and start sleeping well?
As we know that sleeping problems are quite widespread, today we decided to tackle this problem. Here are some tips that may help you.
It is useless to get to bed dragging tiredness produced by a lack of calorie intake. One of the solutions for insomnia may be in food: it is important to eat well since a lack of calories below the minimum increases the levels of cortisol, the stress hormone.
In addition, it is worth eliminating or moderating your consumption of coffee or other exciting beverages and doing the same with foods full of artificial sweeteners. On the other hand, it is advisable to consume foods rich in the amino acid tryptophan such as dairy, eggs, or whole grains, since this helps to produce serotonin, a powerful relaxant. For example, you can have a plain yogurt an hour before going to sleep. Moderately high carbohydrate foods can also go well.
Get some moderate exercise
It is not easy to get rid of the rule of exercising: this point appears in practically all the lists to lead a healthy life. However, these types of recommendations have their reason for being: aerobic activity has been proven to improve the quality and quantity of sleep.
That’s why it’s a good idea to go for a run for an hour a week. Of course, try to do this at a time close to noon and never after eating, so that it does not join you with digestion or with a time when it will take little time to go to sleep.
To combat insomnia, stay away from screens and bright light
All of us follow activation rhythms called circadian rhythms. These rhythms are affected by a light reception and, therefore, exposing yourself to light sources at hours when you are supposed to be sleeping (or getting ready to sleep) creates sleep problems: the body believes that it is daytime and we have many hours of activity ahead of us.
Given that the use of electronic devices has become widespread, you have most likely become used to using computers, televisions, or telephones minutes before 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. Curiously, the frequency of blue light is the one that affects us the most in this regard. The best thing to do is try to use dim lighting during the late hours of the day and try to stay away from the screens.
There are some studies that hint at the usefulness of yoga in combating sleep problems, even in chronic insomnia, so it may be a good idea to follow a series of relaxation exercises to help combat sleep levels. stress can also cause Marie Antoinette syndrome, in which the hair pigmentation alters.
You can consider this as an investment of a few minutes a day that will make you feel better and also help you save the time it takes to fall asleep. Try doing these exercises later in the day to relax your muscles and adjust your hormone levels to the calm that will come right after.
Keeping up with the temperature
Make sure the room you are going to sleep in is at the right temperature. The tremors and the collected postures caused by the cold cause the muscles to remain tense, and this makes it difficult to sleep. Keeping your feet cool: if necessary, wear socks to fight insomnia at bay (although this doesn’t sound too epic).
Don’t worry too much trying to fall asleep
Once it’s time to sleep, forget about following directions. The old trick of counting sheep jumping a fence doesn’t seem to be very effective in dealing with insomnia, so don’t complicate your life with it. At the same time, concentrating on not having stressful thoughts is very difficult, since it makes us have a busy mind and that, in a context in which we try to relax, can make stress persist. When you are in bed, you do not have to worry about concentrating on the goal of reaching sleep, if you see that that does not help you.
… or yes, worry a little
If you are one of those people who have to be thinking about something all the time, another possibility is to try tiring your brain to convince it that the best thing for you is to go to sleep. At least, this is the conclusion reached by a study in which people with insomnia fell asleep earlier if they performed stressful mental operations trying to sleep.
Sleep without interruptions
Sleep eight hours, but eight hours straight. Sleep follows cycles that happen very slowly, and this process, which is what helps our body to recover and grow, is interrupted every time we wake up. It is not worth getting little sleep at night and taking very long naps.
Learn to differentiate between what works for you and what doesn’t
Do not believe too much in any of the previous points. Each person is different, and there are some tips to combat insomnia that may be more useful than others. Since you will be practicing every day, try to look at what helps you and what does not help you, experiment, and learn what is the logic by which your lack of sleep is guided.
Find out about the type of insomnia you have
These tips are generic, but the way to combat insomnia is different depending on whether it is chronic or not. In addition, there are many disorders associated with sleep that could be confusing. If you have reached a point where these episodes are repeated a lot, it is worth seeking personal attention from a professional.