Have you ever found yourself arriving home after a long day of work, desperately wanting to sleep well, but no matter how hard you try, sleep eludes you? Insomnia is a common sleep disorder that affects countless people worldwide. The good news is that there are tips to combat insomnia and improve sleep quality.
By understanding its causes and consequences, you can take proactive measures to address it properly. This is what we want to share with you today.
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 to which must be added those who have transient insomnia, which represents between 25% and 35% of the adult population.
Causes of insomnia
Insomnia can be caused by various factors, such as stress, anxiety, and emotional problems. These factors can make it difficult to sleep and cause sleep disturbances. In addition, excessive consumption of caffeine or alcohol can also negatively affect our rest.
When we fail to get adequate sleep, we can experience a number of symptoms and negative consequences. Fatigue is one of the main problems we face when we don't get enough sleep. We feel tired throughout the day and find it difficult to concentrate on our daily tasks.
In addition to fatigue, insomnia can also cause significant mood swings. We become irritable and more prone to feeling frustrated or sad. This can affect our personal relationships and our overall quality of life.
It is important to identify the underlying causes of insomnia in order to address it effectively. This is the first piece of advice to combat it.
It's also important to seek medical or professional help if you have trouble sleeping frequently during the week or for an extended period. A specialist can assess your specific situation and provide you with the necessary tools to improve your sleep quality.
However, there are times of year when this problem is linked to an environmental factor, coinciding especially with the hottest periods. During the summer, the increase in daylight hours and high temperatures can substantially increase these episodes of insomnia in many people. According to a survey conducted by the Research Center on Phytotherapy (INFITO) in which 1,400 people participated, 7 out of 10 Spaniards suffer from sleep disturbances due to the heat and changes in sleep habits that occur during the summer .
Positive association between bed and sleep
When it comes to combating insomnia, it's important to create a positive association between bed and sleep. Here are some tips to achieve this:
Use the bed only for sleeping.
An effective way to associate your bed with rest is to use it exclusively for sleeping. Avoid stimulating activities such as watching television, using electronic devices, or working in bed. By limiting its use only to sleeping time, your mind will automatically begin to associate the bed with sleep.
Avoid stimulating activities in bed.
Activities that keep us awake and alert, such as reading a thrilling book or playing video games, should be avoided in bed. These activities stimulate our brain and make it difficult to fall asleep. It's better to do them elsewhere in our room or even in another room.
Maintain a regular sleep schedule.
Establishing a regular sleep schedule can also help reinforce this positive association between bed and rest. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm and sends clear signals to your body of when it's time to sleep.
Physical exercise and relaxing activities
Regular physical exercise improves sleep quality. When we move and do physical activity during the day, our body tires in a healthy way, and this makes it easier for us to rest more deeply at night. It's not necessary to do intense or strenuous exercise; simply walking, cycling, or practicing yoga can be enough to obtain benefits in our sleep quality.
Reading a book or taking a hot bath before bed promotes mental relaxation. These activities help us disconnect from daily stress and prepare our minds for rest. Reading can be a way to escape to other worlds and leave worries behind, while a hot bath relaxes our muscles and helps us feel calmer.
Avoiding stimulating activities, such as using electronic devices, before bed helps to fall asleep. The blue light emitted by electronic devices can interfere with our ability to sleep well. Therefore, it is recommended to avoid using mobile phones, tablets, or computers at least one hour before going to bed.
Relaxation techniques for falling asleep quickly
Here are some relaxation techniques that can help you fall asleep faster and get a better night's rest.
Deep breathing and meditation
Deep breathing is a simple yet effective technique for relaxing before sleep. It involves inhaling deeply through the nose, holding the air for a few seconds, and then exhaling slowly through the mouth. Repeat this process several times while focusing on your breath.
Another technique that can be helpful is meditation. You can try guided meditations or simply sit quietly and focus on your breathing. Meditation helps calm the mind and reduce intrusive thoughts that can interfere with sleep.
Soft music and natural sounds
Listening to soft music or natural sounds can be very relaxing and help induce sleep. You can create a playlist with calm songs or use mobile applications specifically designed to provide relaxing sounds such as rain, ocean waves, or soft whispers.
Progressive muscle relaxation exercises
Practicing progressive muscle relaxation exercises can promote a calm state before bedtime. This technique involves tensing and then relaxing each muscle group in the body, starting from the feet and moving up to the head. You can do this lying in bed or sitting in a comfortable chair.
9 Healthy Routines to Improve Nighttime Sleep
- Go to bed and wake up at the same time, even on weekends.
- Avoid long naps during the day.
- Maintain a calm and dark environment in the bedroom.
- Avoid excessive consumption of caffeine and alcohol before bedtime, as they can interfere with sleep quality.
- Take a hot bath or practice relaxation techniques such as meditation or deep breathing.
- Use comfortable mattresses and pillows.
- Regulate the temperature and ventilation of the bedroom.
- Reduce external noise.
- Keep the bedroom clean and tidy.
Congratulations! Now that we've explored various strategies to combat insomnia, you're one step closer to enjoying restful and revitalizing sleep. Remember that sleep quality has a significant impact on your overall well-being, both physically and mentally. Put everything you've learned into practice and consult a doctor if necessary.
