Do you also wonder how insomnia is overcome? Not getting a good night’s sleep for an extended period of time can be very disabling. We will talk tired all day, no energy, bad mood, fatigued and sleepy.
We can also have serious problems with concentration, attention and memory which lead to the deterioration of various personal and professional aspects. Therefore, if you feel singled out, pay attention to these useful tips and defeat insomnia.
Causes of insomnia
Insomnia can have multiple causes. There are those that come from internal factors such as emotional distress, and external and environmental factors related to lifestyle. roughly, The origin of insomnia could be grouped into four broad categories:
- Emotional disturbance: Negative and intrusive thoughts, obsessions, ruminations and worries can very often lead to an anxious state. If you go to bed thinking about problems, it is very likely that your mind cannot rest and that you suffer from insomnia and sleep problems.
- Diet: Unhealthy lifestyle habits like smoking or excessive consumption of carbonated and caffeine-laden drinks can keep you up at night. Stimulants stimulate your nervous system, so it will be difficult for you to reach a calm state to relax and rest deeply.
- Work overload: work marathon days are usually indicative of a high level of stress. If you take work home in addition to the office, the impact on your rest can be really worrying.
- Changes in social relationships: If you have conflicts with significant people in your social environment, you may feel restless and suffer from insomnia. Discussions or social altercations can generate alterations in the different rhythms of daily life.
Improve your sleep habits
As you have seen, one of the steps you can take to try to reduce insomnia is to change your lifestyle. In particular, before bedtime. Therefore, it is essential to take care of your routine.
For example, respect your sleep schedule even if you don’t feel very tired. It’s better to stay calm in bed than stay up late at night and get fewer hours of sleep than you know your body needs. To do this, you can set schedules.
Another correct way to improve your habits is get rid of all interruptions just before sleep. Try to put aside any electronic media influences (laptop, television or cell phone) and simply connect with the silence and stillness of your room. Create an atmosphere suitable for rest.
Don’t forget that your circadian rhythms depend on your sleep habits. Train your natural clock to sleep at specific times and wake up at set times.
Beat insomnia with these 5 tips
If you’re having trouble sleeping at night, there are some habits that might help. If it doesn’t work for you, you may want to consult your doctor about what you can do about your insomnia.
1. Don’t go to bed without dinner
It’s important to eat something every night, as another source of insomnia can be an upset stomach. It’s better to have something light for dinner than to go to bed on an empty stomach. Now, try to have a light dinner since then foods with a lot of fat can bring you more problems.
Food is an important part of your life. Eating breakfast, lunch and dinner at the right times is a way to regulate your routine and not change your body’s natural biorhythms. If you do everything at the right time, your body will gain health by resting better.
2. Meditate before going to bed and beat insomnia!
A good way to relax before bed is to meditate. Connect with your calmer sidewith the peace that is within you from the silence in the environment.
- You can use music to complement your meditation and create a dimension of tranquility in your room.
- Silence is important, but the sound of music can also enhance the effect of meditation.
As, Meditation can contribute to emotional regulation and thought management. Here’s how they confirm it studies such as the one published in the journal sleep in 2014.
In it, the researchers were able to determine that mindfulness meditation (known as awareness) appears to be a viable treatment option for adults with insomnia chronic and could be an alternative to the treatments normally used to treat it.
3. Improve your eating habits
Try to eliminate carbonated drinks rich in caffeine or theine from your diet. Too many doses of coffee, tea or cigarettes can have adverse effects to those we seek at night. A good natural remedy that relaxes you before going to bed is better than using foods that excite the nervous system.
4. Defeat Insomnia: Relax
Take life easier than tension and set boundaries with yourself. Leave work in the office, problems out of the room and forget everything that can disturb your calm.
At the same time, you can try to try massage. Circular movements in the back reduce the tensions you received during the day.
Improving your habits is necessary if you sleep badly and want to fight insomnia. Health is integral, therefore, a change in one aspect of your life affects not only you, but also the people who live with you.
We hope these tips help you defeat it, but don’t despair and just relax. If the problem persists for a long time, remember that you should consult a professional. Don’t let this affect you and interrupt your normal life.
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