Insomnia is a problem increasingly common among adults: the concerns, the rapid pace of modern life, social networks and the total connection 24… are factors that prevent us from getting a good rest. We all have times in our lives when it is difficult for us to fall asleep, for example during exams or in the face of big changes such as a move, the arrival of a child or a new job. The important thing is not to become obsessed (it is very easy to fall into a spiral in which our own fear of not being able to fall asleep makes us nervous and in turn prevents us from sleeping) and to think that it is surely a temporary problem.
In this gallery, we offer you a series of practical and simple tips that we recommend that you incorporate into your daily routines. However, if the problem worsens or becomes chronic, it is advisable that you contact a health professional.
Avoid dramatizing
Temporary loss of sleep does not have serious effects. We have all had times of insomnia that end up subsiding in a few days. Most of the time there is no single, definite cause.
Get used to a stimulus blackout an hour before going to bed
The brain needs to disconnect in advance, for example, from stimulating activities, such as WhatsApp and social networks.
Moderate the use of sleeping pills and alcohol
They only work in the short term. You will be able to overcome insomnia for a few days, but then the problem will resurface.
Sleep according to a regular schedule
Set a time slot and try to go to bed and wake up at that time, even after a sleepless night. Avoid naps.
Get more exercise than usual
It is about looking for physical fatigue, which helps you fall asleep. But do not do it before sleeping: sport generates endorphins and that would break the aforementioned blackout of stimuli.
Foods
Eat sparingly (small amounts and digestive foods) and avoid stimulants (caffeine, chocolate, etc.). But don’t go to bed hungry either.
Relaxation
Do simple relaxation exercises (tense and relax muscles) before you go to bed. You can also use belly breathing or controlled imagination techniques (projecting yourself to a relaxing place).
Mental control
Try to control the content of your nightly thought. The essential thing is that you choose fluid thoughts and discard worrisome thoughts. Avoid topics in which you have to make decisions or that put you in tension with other people.
Avoid strong emotions
For example, if you know that certain TV shows, news, or conversations are going to make you angry, put them off. Try to find stimuli that are entertaining, but do not activate you.
If these remedies are not effective, get less sleep
Shorten your sleep period by going to bed afterward or getting up earlier, until you regain ease of rest.