Insomnia is a subjectively distressing condition in which a person has trouble sleeping for a long period of time. Recognizing insomnia is easy: just pay attention to whether you feel unwell after waking up.

Insomnia can manifest itself in different ways: some toss and turn in bed for hours, eventually catching a short nap shortly before the alarm goes off, while others wake up several times a night, after which they are unable to fall back asleep. The result is the same: the person wakes up feeling exhausted, lost, and tired.

Don’t underestimate the scale of the problem: you’re not just not getting enough sleep; your body hasn’t recovered. Numerous studies have examined how sleep problems impact our health. Lack of sleep leads to constant stress, impaired brain function, weakened immunity, cardiovascular disease, and hormonal imbalances.

A somnologist works with physiological causes of sleep disturbances (apnea, hormonal imbalances, menopause, and others). However, insomnia most often arises from psychological issues, chronic stress, and depression. Therefore, the help of a psychotherapist is needed.

Why is it important to sleep at night?

Our bodies have an internal clock that strictly regulates our daily routine: sleep at night, wakefulness during the day. Melatonin, the sleep hormone, is responsible for this. It protects us from stress and premature aging, supports the immune system, regulates blood pressure and digestion, and does many other beneficial things.

This hormone is produced only at night. It signals the body that it’s time to fall asleep. It’s no coincidence that we start to feel sleepy in the evening—this magical sleep hormone is produced. It is also responsible for the duration and quality of our night’s rest.

“Therefore, you need to go to bed before midnight, and it’s best to gradually go to bed as early as 10 PM, when melatonin synthesis begins. The hormone ceases to be produced around midnight, then around 2-3 AM, cortisol, the stress hormone, takes over. Its peak production is at 5 AM, preparing our body for the time to wake up,” the specialist explains.

Melatonin is used in many insomnia treatments. But it should be taken carefully and correctly (otherwise, it can have the opposite effect): five hours before bedtime. Avoid taking it too late.

If you notice problems, a few simple tips can help improve your sleep.

A clear daily routine

Always get up and go to bed at the same time. Plan your evenings so you get plenty of sleep. Does your alarm clock wake you up at 7 AM? Plan your bedtime so you get at least eight hours of rest, or even more if you’ve been chronically sleep-deprived for a while.

Follow this rule on weekends, too. Even if you’re tempted to stay awake longer, then wake up without an alarm, and sleep in until the last minute, try to stick to your usual routine to avoid waking up on Monday with excruciating pain.

Is your daily routine out of whack? Establish it gradually.

If your schedule has been a bit off after a weekend or vacation, and you’re going to bed well after midnight and waking up closer to lunchtime, you need to gradually shift your sleep schedule. Start by going to bed half an hour to an hour earlier, gradually getting back into your normal rhythm. The same goes for jet lag, when your circadian rhythms are disrupted by time zones: prepare for it in advance by adjusting your sleep schedule.

The Ideal Sleeping Place

For good sleep, the room’s environment is important. It should be well-ventilated to ensure sufficient oxygen throughout the night. The ideal temperature is 22-23°C. You can use a humidifier in the bedroom.

Sleep in a room that’s as dark as possible (blackout curtains are a good idea). This is because melatonin is synthesized exclusively in the dark.

Falling asleep – 15 minutes

Ideally, this is the time it takes a person to fall asleep. If sleep just won’t come, don’t torture yourself. Get up and do your favorite relaxing activity: read, embroider, do a puzzle, drink chamomile tea. If you feel sleepy, go back to bed. Sometimes, you can, on the contrary, add an unpleasant task to your routine: “If I don’t fall asleep now, I’ll have to iron the curtains or wash the dishes.”

“Why is it so important not to be in a bad mood in bed? We make our sleeping space seem hostage to our sleep. It’s important that the bed isn’t associated with anxiety: “I can’t sleep, what a punishment,” “I won’t feel rested tomorrow.” It’s your place of rest,” the psychotherapist adds.

The bed is a place of peace

Ideally, the bedroom should be separate. You only come there to sleep; you don’t work, eat, or just lie around: the bed is for sleeping only. If you have a one-bedroom apartment, separate the sleeping area at least visually. The bed should be associated only with sleep, peace, and rest.

Information Detox

Before bed, avoid unnecessary information noise: no news, smartphones, or social media. Make it a rule to go to bed without gadgets, leaving your phone on the shelf a couple of hours before bed. Besides, the irritating light from all kinds of digital devices is not good for your sleep.

Nutrition and Sleep

Avoid overeating at night. Dinner should be light, so your autonomic nervous system can also “calm down” and prepare for sleep. Avoid making nighttime forays to the refrigerator if you can’t fall asleep.

A healthy and varied diet also affects the quality of your sleep, so if you suffer from insomnia, it’s worth reviewing your diet. Add vitamins, especially magnesium B6 (as well as other B vitamins, vitamins E, D, theanine, iron, tryptophan, and melatonin).

It’s best to avoid stimulating drinks in the afternoon, and herbal teas are excellent in the evening: chamomile, lemon balm, lavender, mint, oregano, and thyme.

Magical bedtime rituals

Physical activity and intense workouts are best reserved for the first half of the day. Light aerobic walks, however, are excellent.

Take a relaxing bath (but not too hot, as this also invigorates the body). You can add various soothing cosmetics and oils, such as pine or lavender.

Source domioffis.com