I Don’t Sleep Well: 9 Tips To Leave Behind The Problem Of Sleeping And Not Resting
‘I sleep but I don’t rest’, ‘I don’t sleep well’, are these phrases that are constantly repeated in your daily life? Discover the reasons why you are not sleeping properly and how to solve it.
Sleep problems are an old acquaintance of today’s society. The daily rhythm of life, problems, the use and abuse of exciting drugs and bad habits are the main causes of them. If you sleep poorly, don’t rest at night, or have trouble falling asleep, you may have a sleep-wake disorder or you may simply not be taking care of your mental health. Find out how to stop saying ‘I do not sleep well ‘.
Most of the Sleep disorders They are easily identifiable, since the person who suffers from them experiences them in a very distressing way and this has a huge impact on their daily life. A clear example is insomnia or difficulty falling asleep.
However, there are certain sleep-wake disorders, such as sleep apnea, that may go unnoticed by the person who suffers from it. This type of problem affects memory, concentration and health in general. The person who suffers from it may not know it, since they sleep the necessary hours, but their quality of sleep is not good, which is just as harmful as sleep few hours
For this reason, there are some expressions that can help us identify a sleep problem:
These phrases can help us identify a problem in our way of sleeping. Therefore, if you feel identified in them, you should consult a professional psychologist.
How much sleep is necessary?
The majority of people who express that ‘I do not sleep well’ They usually sleep very few hours or many. Therefore, it is important to know how many hours are necessary to rest. Each person needs certain hours of sleep. The average amount of sleep needed among adults is approximately 7 or 8 hours, although children and adolescents need more. However, there are people who only need to sleep 5 or 6 hours and others who need to sleep more than 8 hours.
It is also necessary to consider that the number of hours, although relevant, does not guarantee the sleep quality, a factor equal to or more relevant than the number of hours slept. In this sense, poor quality sleep is equally or more harmful than sleeping a few hours. The quality of sleep is just as important as the number of hours you sleep.
What can you do if you don’t sleep well?
Before considering what to do about a sleep problem, it is necessary to point out what you should never do: self-medicate. If the sleep-wake disorder requires medication, it should always be prescribed by a specialist professional and never without his or her supervision. Taking sleeping drugs without professional supervision is one of the main causes of insomnia and, when it becomes chronic, it is very difficult to treat. Thus, the first thing you should do is go to a professional who will advise you to guidelines to follow so that sleep becomes normal
How to sleep more hours and rest better?
If the sleep problem has a major impact on a person’s life, that is, if the problem has become a disorder, it is best to go to a professional directly. On the other hand, if the sleep problem is mild and punctual, you can follow a series of guidelines, which are more common sense than home remedies. Some recommendations to improve the quality of sleep and stop sleeping without rest They are the following.
This consists of always sleeping the same number of hours spread over the same schedule. That is, adopt a sleeping routine. Through sleep hygiene you will be able to stop saying something similar to ‘I sleep but I don’t rest ‘.
2. Do not engage in intense brain activity before sleeping
Video games, studies, work and other activities that demand great attention and brain activity cause brain waves to increase, impacting the sleep quality
3. Exercise
Exercise during the day helps you fall asleep at night stop dreaming a lot and not rest But be careful, this exercise should not be done before sleeping, since it can cause the opposite activation effect.
4. Do not take stimulants
It is not advisable to take stimulants approximately 5 to 6 hours before going to sleep. That is, if you are getting used to having dinner with a Coca Cola, bad. If the habit consists of drinking coffee after dinner, too bad. Many people have this habit and claim that they sleep well, but even if they have no problem falling asleep and sleep all the hours they need, the stimulants will always affect the sleep quality There is no need to give up these drinks, since they can be consumed as long as they are decaffeinated.
5. Medicines
Some drugs affect sleep. If you are taking medication, it is recommended that you ask the specialist if it affects your sleep and how you can improve it or avoid the problem. Therefore, when one night you sleep badly Do not resort to medication as it can be counterproductive. There are natural pills like valerian that can be effective and not harmful to your health.
It is not advisable to dine excessively or eat very heavy meals, since the work the body does with digestion can affect the quality of sleep. Likewise, it is recommended to take the last meal of the day at least two hours before sleep
7. Temperature, light and noise
If the sleeping problems derive from factors such as lighting, temperatures or noise, the solution is to eliminate them. It is advisable to sleep in a dark place, with the right temperature, without noise and well ventilated.
8. Don’t go around
If you can’t To fall asleep, tossing and turning in bed will only generate more distress and, consequently, the continuity of the problem. The best thing to do is get out of bed, go to another room and do a relaxing activity that does not require concentration.
9. There is extra help
There are other types of guidelines that can help you fall asleep. For example, a hot bath in winter before going to sleep can help you relax and, consequently, fall asleep. Eating carbohydrates at dinner can help you sleep, but never in excess, since heavy dinners do not help. If the exciting ones, in addition to being suppressed, are replaced by relaxing ones, the better.
However, if the ‘I do not sleep well ‘ is an expression that remains in your vocabulary as something constant or becomes a disorder (that is, it begins to harm daily life in aspects such as family, work, social circle or happiness) it is necessary to go to a professional who can perform appropriate intervention and eliminate the problem.
