Several factors can be behind insomnia; We list some habits that you can add to the routine to sleep better
Insomnia is a sleep disturbance that affects millions of people all over the world and, according to a survey of Oswaldo Cruz Foundation Held in 2023, 72% of Brazilians live with a sort of sleep problem. It can manifest itself in different ways: difficulty in sleeping, frequent awakening at night or waking up very soon without being able to return to sleep.
When these symptoms persist for more than three months, we are facing chronic insomnia, a picture that affects not only for rest but also physical and mental health.
What can cause insomnia?
Several factors can be the basis of the difficulty of sleeping:
- Stress and anxiety: Excessive concerns prolong the state of warning;
- Depression: The relationship between depression and insomnia is mutual, one can aggravate the other;
- Chronic pain: Physical discomfort hinders rest;
- Health problems: such as night apnea, reflux, asthma and restless leg syndrome;
- Use of substances: caffeine, nicotine, alcohol and some drugs;
- Shift Work: It unbalances the biological clock;
- Family history and age: factors that increase risk;
In addition, even scarcely healthy night habits (such as the use of the cell phone in bed, the workout too late or the consumption of heavy meals before going to bed) are among the big bad bad guys.
The impact of lack of sleep on health
Sleeping badly does not affect only the arrangement the next day. Sleep deprivation can increase the risk of hypertension, heart disease, diabetes, weight gain and even dementia. The body needs night rest to recover and regulate essential functions such as memory, mood and metabolism.
Habits that help fight insomnia
Before resorting to medicines, it is worth investing in changes in lifestyle. Take a look at some practices that help sleep better:
1. Keep fixed times to sleep and wake up
The body works like a clock. Keeping a sleep routine, going to bed and always waking up at the same time, help to adjust the circadian rhythm, which controls the cycles of trail and rest. This regularity improves sleep quality over time.
2. Create a relaxing ritual at night
Before going to bed, preparing the body and mind for rest makes the difference. A hot bath, listening to calm music or reading a light book signal to the brain which is time to slow down. This ritual helps to reduce anxiety and facilitates the process of falling asleep.
3. Practice physical activities
Regular exercise improves sleep, reduces stress and regulates hormones. However, training sometimes very close to the hour of bedtime can have the opposite effect as it increases the release of adrenaline and leaves the body in the alert. The ideal is to end up intense activities at least 3 hours before going to bed.
4. Little the screens at least two hours before going to bed
Cell phones, computers and TVs emit Blue Light, which inhibits the production of melatonin, the hormone responsible for sleeping sleep. The use of the late canvas delayed the brain, which “thinks” is still day. It is recommended to disconnect at least two hours before bedtime.
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Although it seems to help, alcohol compromises the quality of rest, fragmenting sleep and reducing the deepest phases, which are the most reparative. The same goes for drugs used without a prescription: in addition to the risk of dependence, they can mask the real cause of insomnia.
6. Avoid heavy meals at night
Fat, spicy or in large quantities requires more from the digestive system, which makes relaxation to sleep well. You prefer light meals and avoid eating up to two hours before bedtime.
7. Keep the dark room, quiet and welcoming
The environment is one of the most important factors for sleep quality. A fresh, dark and silent room helps the body to relax and enter the deep phases, moreover. Blackout curtains, comfortable ears and bed linen can make a difference.
When to look for professional treatment?
If the changes in habit are not enough, it is important to seek medical assistance. Treatment depends on the cause of insomnia and can include behavioral approaches (such as psychotherapy, relaxation techniques and sleep restriction therapy) and pharmacological treatment. These drugs should be used with prescription and only for short periods, as they can cause dependence and side effects.
Sleeping well is as important as to eat in a balanced way or practice exercise. The adoption of a healthy routine and the understanding of the causes of insomnia are fundamental steps to recover the quality of life. If the symptoms persist, the path obviously: look for a specialist.
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.
