Waking up tired and irritable even after sleeping through the night can also signal sleep disorders, such as sleep apnea.
Insomnia is one of the great villains for the well-being and quality of life of Brazilians. Research by the Oswaldo Cruz Foundation (Fiocruz) highlights that 72% of the population suffers from sleep-related diseases and insomnia is the main one. Do you want to know how to deal with it?
Insomnia is characterized by difficulty falling asleep, staying asleep throughout the night, or by the tendency to wake up before the desired time. It can lead to health problems such as obesity, hypertension, diabetes, heart attacks, strokes, dementia and depression. Find out, then, what helps and what hinders when dealing with insomnia.
1. Does drinking help you sleep?
Although drinking makes people more drowsy, alcohol alters sleep architecture and can make sleep worse.
2. Is mental health a solution?
Of course, investing in mental health is always important, but the causes of insomnia can be physical, problems related to habits and lifestyle (sleep hygiene) and even the use of certain medications.
3. Does physical activity help?
Yes, it can help, but avoid training too late so as not to be too “connected”.
4. And the screens?
It is best to turn off TV, tablets and cell phones half an hour before going to bed. Light, visual and sound stimuli can be disturbing. Choose a book already lying down.
5. What about medicines?
They can help, but must be used for a limited time and always under medical supervision. Many sleep inducers can be addictive! It is better to treat the causes than simply relieve the symptoms. Invest in habit changes and cognitive behavioral therapy for insomnia.
6. Does napping help?
A nap does not make up for the lost night and may even disturb your sleep the next night. At most 10 to 20 minutes and only until two in the afternoon!
7. Is it better to get out of bed?
If you’re “frying” in bed, it’s best to get out, try to concentrate, and do something calming, like reading or listening to soothing music. And go back to bed only when sleep really comes.
One or two sleepless nights can happen to anyone, but if the difficulty becomes chronic it is very important to investigate the causes. Waking up tired and irritable even after sleeping through the night can also signal other sleep disorders, such as apnea. Get treated and sleep well!
*Jairo Bouer is a psychiatrist and writes weekly for Terra Você
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
