Tips to combat insomnia

by Shopify API on Jan 27, 2023

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...
But there are periods of the year when this problem is linked to an environmental factor, especially coinciding with the hottest times. During the summer, increased hours of sunlight and high temperatures can substantially increase these episodes of insomnia in many people. According to a survey carried out by the Phytotherapy Research Center (INFITO) in which 1,400 people participated, 7 out of 10 Spaniards suffer from sleep disorders due to heat and changes in sleeping habits that occur in the summer period .

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.