Tiredness, periods of stress or not following a daily routine are some of the causes that may lie behind insomnia. If this happens to you too, do not miss today's post: we give you the key tips you need to sleep better.
Insomnia is a sleep disorder that mainly appears as a consequence of stress caused by work, a family disagreement, the time change, a traumatic situation and so on, and it may last for around one or two weeks.
Insomnia: symptoms and key tips for sleeping better
Having trouble sleeping, sleeping only for very short periods when you do manage to fall asleep, waking during the night or too early, or feeling when you get up that you have not rested, are clear symptoms warning us that insomnia has arrived in our life.
So far, everything is clear. Now, what you are most interested in: what are the keys to sleeping better? Keep reading and we will explain.
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- Set a sleep routine: try to go to bed at the same time every day and make sure sleep does not last more than 8 hours. For an adult, 7-8 hours a day is usually enough.
- Avoid naps: they can interfere with night-time sleep, so it is best to avoid them, especially if they tend to get out of hand. If one day you arrive home exhausted and cannot stay awake, sleep for only 30 minutes and avoid doing so late in the afternoon, unless you work night shifts and need to make up for sleep hours.
- Exercise: regular physical activity helps you fall asleep. However, avoid intense exercise just before going to bed.
- Avoid screens before sleep: Create a relaxing environment: mobile phones, tablets and television can activate the mind and make it harder to relax. keep the bedroom dark, quiet and at a comfortable temperature. Watch what you eat and drink: avoid heavy dinners, caffeine and alcohol in the hours before bedtime. In addition to these habits, some food supplements with ingredients such as melatonin, valerian, passionflower or lemon balm may be useful at specific times when you need help regulating sleep. If your sleep problems persist, affect your daily life or are associated with anxiety, pain or other symptoms, it is advisable to consult a healthcare professional so they can assess your case individually. If you need extra support, you can also consider food supplements for insomnia, always following the recommended dosage and avoiding combining several sleep products without advice. You can check the full product information here.
