Following these steps insomnia will not dare to appear
There are thousands of people in the world who have ever suffered or suffer from insomnia. Sleeping little and badly at night is then reflected in our mood, our body and our entire health. Therefore, if you are going through a stage where it is difficult for you to fall asleep or you wake up easily in the early morning and cannot go back to sleep soon, you may have to adjust some daily habits that will make the placid sleep come again.
There are moments in a person’s life that make them unable to fall asleep. A great concern, a health problem, pregnancy, having a small baby, etc., are some of the factors that make us not always able to sleep the 8 hours in a row as is advisable. But why is good sleep so important?
Benefits of sleeping well
The Very Interesting site indicates that getting a good night’s sleep helps consolidate memory, and be more productive and creative during the day. But it also has other great benefits:
Makes us more attractive
Makes us more skilled
Reduces the rate of premature death
Favors the heart
Therefore, the benefits are many and everything that does good to the body will have a positive effect on the mood. According to the United States Government Office for Disease Prevention and Health Promotion, 7-8 hours of sleep are needed at night to keep the body and mind healthy. And if a person cannot get to sleep that many hours, they should change certain habits of life.
Don’t do this if you want to get a good night’s sleep
The Mirror site compiles a series of tips provided by experts to put into practice every day and get to sleep every night.
1. Eat dinner and go to bed immediately
Going to bed with food still in the stomach can have a bad consequence. Maryanne Taylor, consultant and sleep specialist tells Mirror : ‘Keep evening meals and dinner light and not too spicy. Ideally, eat dinner at least 3 hours before bedtime. If you are hungry, you can have a light snack later in the evening, such as a piece of fruit or a non-caffeinated drink. The body digests food better when we are sitting or standing. Lying down after a big meal means that you are more likely to suffer from reflux, causing heartburn, indigestion and asthma. When we sleep, we regain the energy of the day, and if we eat too much the body must exert energy to achieve digestion, rather than doing these vital repairs.
2. Go to bed hungry
On the opposite side of the previous point, lying down with nothing on your stomach can also impair good sleep. Instead, there are some snacks that can positively help you fall asleep, like bananas and walnuts: “The potassium in bananas has been shown to help you sleep, so they are a good option late in the morning. night ”, says the specialist. Walnuts are also allies to sleep, as they contain their own source of the sleep hormone melatonin, which can help you fall asleep more quickly. On the other hand, chamomile (or chamomile) tea is another good option when going to bed, as this herb is relaxing in addition to other great benefits it has.
3. Go to bed with the mobile phone
It must have happened to you sometime that you cannot sleep and then you grab your mobile phone. Big mistake, because this instead of making you sleepy wakes you up even more. The blue light emitted by mobile devices is proven to inhibit the sleep hormone, melatonin, which occurs naturally when we go to bed. Using an ordinary alarm clock can be a good idea, since it takes us away from the temptation to pick up the phone every time we want to check the time or turn off the alarm clock.
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4. Don’t read at night
If you do not read at night, in bed, you will not know that pleasant feeling of entering the slumber of sleep with a book in hand. In fact, if you want to fall asleep quickly, grab a book. Unless it’s too interesting to keep you expectant and eager to find out, any book read in bed, resting on comfortable pillows, can sink you into the sweetest sleep in a few minutes.
5. Inadequate temperature
If your room is too cold or too hot, your sleep will not be entirely pleasant, as you may wake up at night due to discomfort. Pick your favorite duvet and pajamas and get ready for a good night’s sleep.
Will I have a sleep disorder?
If it happens to you that you often cannot sleep and it is not just a single night, there are certain indicators that can indicate that a person suffers from sleep disorders. According to the Office of Disease Prevention and Health Promotion of the United States Government, people who suffer from this disorder have these problems:
Difficulty falling asleep every night
Feeling tired even after sleeping
Being so sleepy during the day that activities such as driving or concentrating at work are difficult
Pausing breathing or gasping when sleeping
Feeling itchy legs or arms at night
Have trouble moving your arms and legs when you wake up
If you feel that bad sleep is affecting your daily life, do not hesitate to change your lifestyle and consult a specialist. And you, how do you sleep at night?