The physical and psychological changes that the body suffers, inevitably generate a change in personal relationships that prevent a peaceful life. Recent studies indicate that 32% of the population gets up in the morning tired and without energy. Specifically, 5.4% suffer from insomnia.
One of the characteristics of insomnia is taking more than 30 minutes to fall asleep, have a very light sleep or sleep less than 6 hours.
WHAT ARE THE CAUSES?
The most frequent causes of insomnia are emotional disturbances accompanied by feelings of anguish and worry as well as psychiatric illnesses such as anxiety or depression. Among the most common factors are poor hygiene, alcohol abuse or excessive consumption of stimulants such as coffee or chocolate as well as being a side effect of some medications.
Not resting in the night can bring all kinds of negative consequences for our body and our quality of life. It is associated with irritability, changes in mood, lower productivity and lack of memory. Having insomnia can even lead to depression or anxiety.
The nocturnal rest is a biological necessity of our organism, one of the most profitable investments in health, since it allows us to reestablish the physical and psychological functions essential for complete performance and well-being.
1. ESTABLISH POSITIVE ROUTINES:
2. MORE MELATONIN
Stimulating the production of the hormone melatonin is a safer strategy to influence the physiological rhythm of nocturnal sleep, although melatonin, necessary to sleep and rest, is produced by the body itself, some foods contain it and contribute to a night of good sleep. It can also be taken as a supplement.
º Nuts abound in sleep hormone, as they contain up to 90 mcg in 30 g.
º Corn contains between 60 and 150 mcg per 100 g. Other cereals with melatonin are rice, oats, and barley.
º Apples, pomegranates, bananas and especially cherries of acid varieties Montmorency and Balaton (to 1,3 mg in 100 g).
º Among the vegetables and onions stand out and tomatoes.
º The root of ginger is rich in melatonin.
3. CREATE A RELAXED ATMOSPHERE IN THE BEDROOM:
Lighting is essential and more when it comes to the room. Find a way to have soft light in the bedroom, either with candles or a bedside lamp. Dim lighting is not only important at night to help you relax, perfect for mornings to have a gradual and less abrupt awakening.
4. NOT EXERCISE BEFORE SLEEPING:
According to numerous studies, exercise has proven to be beneficial for better sleep. However, it is that not everything can be so beautiful, it also increases the heart rate, which may mean that we do not relax so quickly. The exercise that is performed too close to bedtime can make it a bit more reassuring for us because it generates endorphins that can make it difficult to fall asleep immediately. Therefore, if we exercise too close to bedtime most likely this will delay the onset of sleep, but almost assures us that sleep will not be interrupted once we have fallen asleep. "Ideally, in any case, it is to do it before going to bed, but leave a prudential time before going to sleep.
5. PAY ATTENTION TO YOUR BED:
The bed where each human being rests is more than a mattress pillow and sheets; it is a powerful symbol of the creation of new opportunities in a new day since the quality of sleep and rest is influenced by where we sleep.
Not all mattresses are designed for the same people since each one has postural habits and different weights, often, we do not pay attention to our pillow or mattress, and sometimes that is the reason for not having a full and restful sleep, so make sure to have what is right for you.
If you want to have the most concrete idea of what is the ideal mattress or pillow for you, I invite you to answer this assessment.