Between 10% and 15% of the world's population suffers from chronic insomnia and, specifically, in Spain more than 4 million people suffer from it, according to data from the Spanish Society of Neurology (SEN), a figure that must be add those who have transient insomnia, which represent between 25% and 35% of the adult population.
Causes of insomnia
Most of the time insomnia is motivated by medical causes:- Metabolic, neurological, rheumatological, digestive, cardiovascular diseases, all those that can interrupt sleep due to pain (fibromyalgia, headaches, etc...) and urological diseases (need to urinate, infections, prostate...). It can also occur during pregnancy and menopause.
- Psychiatric illnesses (anxiety, depression, schizophrenia...), and sleep illnesses such as restless legs or sleep apnea syndrome, etc...
Tips to avoid insomnia
- Avoid practicing intense physical exercise before going to sleep. It is best to practice some moderate physical activity in the morning or a few hours before going to bed.
- Create a relaxed atmosphere in your bedroom , avoiding the intensity of light and the use of electronic devices.
- Set routines associated with sleep , such as going to bed at the same time and/or after a shower or bath with warm water.
- Air condition your bedroom . Don't use air conditioning while you sleep, but you can freshen up your bedroom before going to bed and open the windows at night.
- Avoid alcohol consumption and heavy meals . At night it is advisable to eat foods that facilitate sleep, due to their high tryptophan content, such as milk, eggs and bananas.
- Take medicinal plants and natural products that help you sleep easier. Ashwagandha , saffron, passionflower, etc. are effective and safe products for this indication.
