To achieve a real rest, we must leave electronic devices, such as a laptop or cell phone, two hours before going to sleep, so that they do not activate and excite our brain.
If sleeping is so necessary for our health, why do we sometimes find it difficult to fall asleep? Not sleeping directly affects essential areas of daily life that, little by little, can diminish our quality of life. The reasons for which we suffer insomnia can be very varied. We explain them to you below and provide you with strategies so that you can improve your rest.
Sometimes we end up turning to drugs, almost essential resources of our century to find a solution. But it is always worth knowing what causes a state, knowing what causes our insomnia. If we face the causes, we may be able to resolve the consequences, and thus alleviate those endless waking nights where it is impossible for us to find rest.
What effects does insomnia have?
We must be clear that insomnia is a reality that can affect many areas of our lives. Failure to get rest for three to four or six days in a row directly affects our health. But how do we recognize that we are starting to have a problem? These can be some of the signs that indicate an insomnia problem:
- We have difficulty finding rest every night. It is not about five or six isolated days a month, it is reiterated.
- We woke up very early and many times during the night.
- We wake up tired.
- We suffer from irritability, anxiety and even sadness.
- Feeling tired and slow throughout the day.
- We cannot concentrate, we forget things.
- We may have small accidents.
- We suffer from gastrointestinal problems.
- Thinking about bedtime causes us anxiety.
Possible causes of insomnia
1. Emotional problems
Sometimes life brings us hard realities that we must try to face. Sometimes they are even just little things, aspects that continue to worry us equally. When this happens, when we suffer a certain sadness, some anxiety, fear or worry, a chemical imbalance can occur in our brain that keeps us “alert” and prevents us from being able to rest.
Stress and anxiety are enemies of sleep. The daily worries end up taking on a vivid relevance at night, the moment in which the silence, the darkness, allows those feelings to emerge, keeping us alert.
2. Stimulants
The consumption of coffee, tea, soft drinks, alcohol and tobacco are stimulants that will prevent us from falling asleep properly. Some people think that alcohol helps us to sleep, but it is a serious mistake since this substance will prevent “that we can find a deep sleep”, also causing us to wake up often. Try to avoid or consume them wisely.
3. Some diseases
Arthritis, diabetes, heart disease, Parkinson’s disease, thyroid problems, gastrointestinal reflux, Parkinson’s and Alzheimer’s… can cause certain effects in our body that will prevent us from falling asleep. Whether due to pain, shortness of breath, changes in the hormonal level, or in the central nervous system …
4. Medications
Medications like antidepressants, allergy pills, or blood pressure can affect our sleep. Sometimes they contain caffeine and other stimulants, which will cause us to have insomnia.
5. External stimuli
You may be used to using the computer at night, or to regularly check your cell phone or mobile phone. The waves of these devices directly alter our melatonin and in turn stimulating various neural regions that prevent us from getting rest. For example, if you receive a message in the middle of the night and consult it, it will probably take a long time for you to go back to sleep. Mobile and computer screens are stimulants that prevent us from resting normally.
6. Watch out for hearty dinners
Heavy dinners can be enemies of rest. The digestive process takes a long time to finish, our body will not be able to rest until it has finished, the acidity and the gastric juices keep us alert without us noticing. Hence, it is always necessary to eat at least two hours before going to bed, and if possible, light dinners.
How to deal with insomnia?
- Manage your problems, your worries and anxieties. Avoid that when bedtime comes, these dimensions emerge. Sometimes we can not help it, but try that at least those anxieties do not hit your pillow so hard.
- Always go to bed at the same time.
- Avoid heavy dinners. Includes an infusion of chamomile, chamomile or passionflower at the end of the dinner, ideal for finding rest. If you do it continuously, in the end your body will get used to it and it will be easier to find rest through the help of infusions.
- Avoid going to bed with your laptop or cell phone. Leave them two hours before you go to sleep, otherwise, they will activate and excite your brain preventing you from resting.
- Before going to sleep, take a bath with hot water, or a relaxing shower.
- Try not to nap at noon, do some sports, that way you will get more tired late in the day, wanting to close your eyes and find relief on your pillow.
Finally, do not forget that what we explain here does not replace the recommendations of a doctor. We recommend you go to a specialist if you are affected by insomnia.