Can't sleep? Know what to do when you have Insomnia

Can't sleep? Know what to do when you have insomnia

 Not being able to sleep, spending hours turning to and fro in bed, waking up in the middle of the night and not falling asleep or walking around the house during the night without being able to rest. These are the characteristics of insomnia, a problem that affects many people, especially in this pandemic moment.

The need for social distance and the tension caused by fear of the disease affected the sleep of thousands of people. In April, for example, Google searches for "insomnia medicine" increased by 130%. Given this situation, we decided to organize the following text to help you understand what to do when you have insomnia. Follow!

What causes insomnia?

Not being able to sleep even when you are sleepy and tired can be a disturbance of the sleep cycle that affects mood, reasoning ability, and also productivity. It is important to understand that insomnia is not always caused by a lack of sleep. Many people, even if they are exhausted and even yawning when they lie in bed at the end of the day, are unable to sleep, or else they sleep very little and stay up throughout the night.

Several factors can cause insomnia and are not noticed throughout the day. Therefore, in certain cases, it is necessary to carry out a more in-depth investigation, using consultations with specialists. However, some common causes can be listed, such as:

anxiety disorder;

depression;

excessive cell phone use ;

accumulation of work;

bad eating habits;

excessive consumption of alcohol, cigarettes, or drugs;

bone disease;

muscle aches;

hormonal problems.

How to fight it?

Although several reasons can cause insomnia, in general, it is possible to fight it with the change of some daily habits, which propose to sanitize sleep. Below, we list what to do when you have insomnia. It is very likely that, by adopting these practices throughout the routine, sleep quality will improve in a short time. Look at that!

Set sleep times

Try to adopt regular sleep schedules, that is, organize your routine so that you get up and go to sleep habitually at the same time, including on weekends.

Avoid sleeping during the day

That nap after lunch can help with mood. However, if it is too long, for example, longer than 30 minutes, it can impair sleep at night.

Exercise regularly

The practice of a physical activity is fundamental for good health, and this includes the health of sleep. However, in order not to cause agitation, the ideal is to exercise up to six hours before bed.

Have a cozy place to sleep

Very bright places, noises throughout the night, or an uncomfortable bed and pillow can be very harmful to sleep. Therefore, try to create a peaceful and cozy environment at bedtime.

Take care of mental health

Another important point, especially in times of pandemic, is taking care of mental health. Avoid excessive traumatic news and stay disconnected from the networks when the end of the day comes. This way, you avoid unnecessary stress and tension.

Knowing what to do when you have insomnia is very important, as sleep health is reflected in all other aspects of our life. With the tips we have given here, you are very likely to improve your sleep quality. However, if insomnia persists, remember to seek professional help, as sleep disturbance is often caused by deeper issues.

Did you like the tips on how to fight insomnia?