Combating insomnia: 10 solutions for better sleep

A few tips to keep sleepless nights at bay.

Fighting insomnia is not a pipe dream.. If you suffer from sleeping problems, it is quite possible that this is a source of problems that is robbing you of time (the time it takes to fall asleep) and health.

Considering the value of these two elements, it is worth asking yourself what can be done to remedy this situation.

How to fight insomnia and start sleeping well?

Since we know that sleeping problems are quite widespread, today we have decided to address this problem. Here are some tips that may help you.

1. Eat well

There is no point in going to bed dragging a tiredness caused by a lack of calorie intake. One of the solutions for insomnia may be in the food: it is important to eat well, as a lack of calories below the minimums increases the levels of cortisol, the stress hormone.

In addition, it is worth eliminating or greatly moderating the consumption of coffee or other exciting beverages and do the same with foods full of artificial sweeteners. On the other hand, it is advisable to consume foods rich in the amino acid tryptophan such as dairy products, eggs or whole grains, as this helps to produce serotonin, a powerful relaxant. For example, you can have a natural yogurt one hour before going to sleep. Foods with a moderately high carbohydrate index can also be good.

2. Do some moderate exercise

It is not easy to get rid of the rule of exercise: this point appears in practically all the lists for a healthy life. However, there is a reason for this type of recommendation: it has been proven how aerobic activity improves the quality and quantity of sleep.

That is why it is a good idea to to go jogging for an hour a week. However, try to do this at a time close to noon and never after eating, so that you do not join with digestion or with a time when you are going to take little time to go to sleep.

3. To combat insomnia, stay away from screens and intense light.

All of us follow activation rhythms called circadian rhythms. These rhythms are affected by the reception of light and, therefore, exposing yourself to light sources at times when you are supposed to be sleeping (or preparing to sleep) creates sleep problems: the body thinks it is daytime and we have many hours of activity ahead of us.

Since the use of electronic devices has become widespread, you have probably gotten used to using computers, televisions or telephones minutes before going to bed. Bad idea: the light projected so directly on our body creates sleep problems by affecting levels of melatoninthe hormone used to regulate our circadian rhythm. Interestingly, it is the frequency of blue light that affects us the most in this regard. The best thing you can do is try to use dim light during the last hours of the day and try to stay away from screens.

4. Do yoga

There are some studies that hint at the usefulness of yoga in combating sleep problems, even in cases of chronic insomnia, so it may be a good idea to follow a series of relaxation exercises to help combat stress levels.

You can consider this an investment of a few minutes a day that will make you feel better and also help you save the time it takes to fall asleep. Try to do these exercises later in the day to relax your muscles and adjust your hormone levels. adjust your hormone levels to the calm that will follow.

5. Keep an eye on the temperature

Make sure the room you are going to sleep in is at the right temperature. right temperature.. The shivering and the postures that the cold causes the muscles to remain tense, and this makes it difficult to sleep. Be careful not to get cold feet: if necessary, wear socks to keep insomnia at bay (even if this doesn't sound too epic).

6. Don't worry too much about trying to fall asleep

Once it's time to sleep, forget about following instructions. The old counting sheep trick jumping a fence doesn't seem to be very effective in dealing with insomnia, so don't complicate your life with it. At the same time, focusing on not having stressful thoughts is very difficult, as it makes our minds busy and that, in a context where we are trying to relax, can make stress stick around. When you're in bed, you don't need to worry about concentrating on the goal of getting to sleep, if you find that doesn't help.

7. ... or yes, worry a little

If you are one of those people who have to be thinking about something all the time, another possibility is to try tiring out your brain to convince it that the best thing to do is to go to sleep. At least, this is the conclusion reached by a study in which people with insomnia fell asleep earlier if they performed stressful mental operations trying to sleep.

8. Sleep without interruptions

Sleep eight hours, but eight hours in a row. Sleep follows cycles that follow each other very slowly, and this process, which is what helps our body to recover and grow, is interrupted every time we wake up. It is no good to sleep little at night and take very long naps.

9. Learn to differentiate between what works for you and what doesn't.

Do not believe too much in any of the previous points. Each person is differentand there are some insomnia tips that may be more useful to you than others. Since you will be practicing every day, try to notice what helps you and what doesn't, experiment, and learn the logic behind your lack of sleep.

10. Find out about the type of insomnia you have.

These tips are generic, but the way to combat insomnia is different depending on whether it is chronic or not. In addition, there are many associated sleep disorders that you may be confusing. If it has reached a point where these episodes are recurring a lot, it is worth seeking personalized attention from a professional.