How to deal with insomnia?

¿Cómo actuar frente al insomnio?

Have you heard the word insomniac? According to the RAE it means “that does not sleep”, “sleepless”. Then you could classify within this word those people who have difficulty falling asleep, staying asleep, or both.

The normal thing is to wake up and feel renewed, full of energy. If the opposite happens to you, it is important that you take action, since this can lead to other types of problems in the long run.

There are various sleep disorders, however insomnia is the most common, in fact, a third of people suffer from it.

For a situation related to poor sleep or difficulty sleeping to be classified as insomnia, it must meet the following criteria:

  • Difficulty sleeping at least three nights a week for a minimum of 3 months.
  • Sleep difficulties that create great distress or functional difficulties in life.

Now you probably wonder what causes insomnia?

Short-term insomnia, often known as chronic insomnia , can be caused by a number of factors, including:

  • Stress
  • A disturbing or traumatic event
  • Changes in your sleeping habits, such as sleeping in a hotel or a new house
  • Physical pain
  • Jet lag
  • certain medications

Chronic insomnia is defined as lasting at least three months and can be primary or secondary.

Secondary insomnia can be caused by a variety of conditions, including:

  • Medical conditions that make it difficult to sleep, such as arthritis or back pain
  • Psychological problems, such as anxiety or depression
  • Substance use
  • Sleep apnea
  • Diabetes

Are there any risk factors?

  • High stress levels
  • Emotional disorders, such as depression or distress related to a life event
  • Travel to different time zones
  • Sedentary lifestyle
  • Changes in work hours or night shifts

People who suffer from insomnia disorder tend to experience the following symptoms:

  • Waking up too early in the morning
  • Non-restorative sleep
  • Difficulty falling asleep or staying asleep
  • From these symptoms, it is possible that others may arise such as:
  • Fatigue
  • Humor changes
  • Irritability

Concentration is also at risk of being affected if you suffer from insomnia.

So if this is your case, it is important that you start applying some actions that help you fall asleep or keep it more restful.

  • Many times it works to set a schedule, that is, go to sleep and wake up, always at the same time.
  • It is better not to take naps, however if it is necessary for you, avoid them after 3 pm.
  • No caffeine at night, this will only affect your sleep routine.
  • Maintain an active life, doing some type of physical activity.
  • Don't eat heavy at night.
  • Make your room a place only for sleeping, avoid distractions.
  • Meditate, listen to relaxing music, read a book.
  • Don't expose yourself to blue light, this will only keep you awake.
  • Take a warm bath or drink tea

Many times it is not given enough importance, however while we sleep, the body performs various functions, so if you do not sleep or wake up several times, you interrupt these activities that are so important for your body.


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