Insomnia is a fairly common sleep problem in the population. It can present as problems falling asleep, difficulties staying asleep during the night, or waking up excessively early without the possibility of falling asleep again.
In general, the recommended hours of sleep for an adult are between 7 and 8, when the rest is less for a prolonged period of time it can affect our day-to-day development.
The quality of sleep can be affected by our life situation, moments of change, stressors or traumatic situations that we have recently experienced. However, when these sleep problems become chronic, they may no longer be so related to stressful situations that we may be experiencing. These sleep problems may be the main condition or be associated with other problems that the person already presented.
Insomnia can cause problems in our daily lives from difficulties in carrying out work or study normally, problems with concentration that prevent us from carrying out tasks such as driving, work or domestic tasks satisfactorily, and even affecting our mood, causing us to be more irritable, anxious, or We can even feel depressed because of it.
If you feel like you are going through all of this, I recommend that you start a sleep hygiene routine to try to improve the quality of your sleep. The steps of a good sleep hygiene routine are as follows.
1. Try to go to sleep at the same time every day (varying only 30 minutes at this time)
In this way your internal clock will begin to get used to generate melatonin always at the same time and it will be easier for you to fall asleep when you go to bed.
2. Use your room only for sleeping and having sex
Sometimes we read, watch series or do some type of exercise in our room, the idea of using it only for sleeping and sexual relations is that our brain associates it with sleep and it is easier for us to fall asleep when we decide to go to bed.
3. Finish exercising at least two hours before going to sleep
This tip is very simple, burning energy will always help us fall asleep sooner, but when we finish exercising we are very activated, so It will be almost impossible for us to fall asleep after doing it.
4. Be careful with alcohol and other drugs
At first it may seem that when we take alcohol or some drugs such as cannabis we manage to fall asleep sooner. The problem is that we are more likely to have nocturnal awakenings and the sleep is of poorer quality.
5. Avoid taking stimulants after five in the afternoon
If you have a coffee at eight in the afternoon, it is logical that due to the caffeine it will be more difficult for you to fall asleep; This happens with any drink that is exciting.
Try to keep your nap no longer than 30 minutes and that it is not after five in the afternoon. This way I will arrive tired at bedtime and it will be easier for me to fall asleep.
7. Try to generate your own ritual during the half hour before going to sleep
This routine helps your brain associate those activities in that order with going to sleep and with the production of melatonin.
8. Take care of your diet
Always try to eat at the same time and try to make it a healthy meal and not eat large meals or stay hungry at night so that it does not make it difficult for you to fall asleep and you have good quality sleep.
Concluding…
Remember that insomnia can be a secondary problem, complementary to a central one ; Therefore, if you put this sleep hygiene routine into practice and you still continue to have problems sleeping, changes in mood, irritability, anxiety or problems in your daily life, I recommend that you seek help from a professional who accompany you to discover the central cause and make your own path.
