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How to fight Insomnia?: Learn to face this evil that robs us of energy
Every night, many find themselves fighting an uphill battle to fall asleep, and if you're one of them, you'll want to know how to beat insomnia. It is impressive how this problem manages to affect a large part of the world population and many do not know how to face it.
Insomnia is usually due to different factors, among them are: various pathologies, hormonal disorders, stress or also the lack of a daily rest routine. Regardless of its cause, its repercussions are highly negative for health.
It is not a problem to take it lightly, but, like any other evil, there are always techniques to face them and here I show you the best ones.
Practical tips on how to combat insomnia
Many find it easy just by taking sleeping pills, but there are a large majority who do not like the idea of being sedated at night. If you are one of those who want a slightly more natural way to fall asleep quickly, these techniques are for you.
Create a routine to induce sleep
Your brain must understand that bedtime has arrived and for that we can program it by applying a routine. You must establish a specific time in which you go to bed, complying daily with entering your room at that time.
You can add some other steps to the routine, which help you relax your body, like taking a bath or massaging your feet. If this practice becomes a habit, your brain will automatically associate that it is time to rest and it will be easier for you to sleep.
On the other hand, taking a bath before going to bed helps regulate body temperature, which is very beneficial for promoting sleep.
Create a good rest environment
One of the most useful keys on how to combat insomnia is to create the perfect space to sleep. This leads you to give your room a change, you must regulate the brightness as much as you can, the place must have a very intimate and cozy feeling.
The temperature of the room must be cool, but without being too cold, or it becomes uncomfortable, you must also keep everything tidy, since clutter causes visual stress. Apply a flavoring that relaxes you, and it even helps you to place background music.
Get rid of distracting elements
For many it is normal to have a television, a radio or books in your room, but if you are struggling to sleep, you should move all these out of your room.
Any of these elements induces you to stay awake more than necessary, and does not favor your rest.
It may sound extreme, but even leaving your cell phone out of the room can be beneficial if you want to avoid distractions that prolong your stay awake.
Avoid heavy meals and night exercises
Exercise can generate an increase in adrenaline and endorphins, both of which are beneficial for the body, but not for sleep, since they keep you active and what you want is rest. Therefore, if you are looking for how to combat insomnia, any type of exercise at night is not recommended.
On the other hand, a large intake of food at night, or some drinks, makes the body work more, in hours that it should rest. The digestive process or the need to expel liquid can be two factors that interrupt sleep.
Regulate daytime naps
Fighting insomnia becomes a matter of strategies that are also applied during the day, and one is to avoid or reduce naps. If you feel the need to get some sleep, make sure it's no more than 20 minutes or you'll regret it by nightfall.
Short naps can reactivate and relax your body state, but if it is too long, it alters the sleep cycle and breaks with the routine you establish, so avoid long naps at all costs.
Respect your resting place
It may seem exaggerated, but our minds associate places differently depending on how we use them. So avoid working, reading, studying, or doing any other activity in your room that is not related to sleeping or resting.
This will automatically generate when you are in your room, your brain interprets the function of that space, and prepares your body for sleep without much resistance.
How to combat anxiety insomnia?
As you may have read, insomnia occurs due to many factors and one of those is anxiety.
This is basically a state of restlessness, which produces worry, anguish and nervousness, which prevents falling asleep correctly.
All the techniques mentioned above are also applicable to this type of insomnia, but according to the degree of anxiety, other measures are also applied.
There are people who necessarily require medication to be able to sleep.
Therapeutic techniques including meditation and exercises to control anxiety are also regularly used here. These are learned through appointments with a psychiatric professional, since therapy is essential to be able to deal with the origin of the anxiety.
On the other hand, when insomnia is caused by anxiety, it is best to avoid the consumption of any product that can worsen the state of restlessness, some of the most common are the following:
Coffee.
fizzy drinks
Alcoholic or energy drinks.
cigarettes
Candies.
Packed fries.
Natural infusions that help fight insomnia
Infusions are a great help to sleep, relax the body and mind, they are also much more practical and economical than the vast majority of drugs.
And if you still can't figure out how to fight insomnia, some of the most beneficial plants for sleeping are the following:
Chamomile: An excellent relaxant that also helps calm nerves, and has a very pleasant smell and taste.
Valerian : One of the most famous plants to treat these types of problems, it is considered a natural sedative, and you should be careful with its consumption.
Lavender: It smells exquisite and is one of the most effective infusions to combat the problems of lack of sleep.
Lemon balm : It has been used for this type of problem since ancient times and has one of the most pleasant flavors, it can be consumed several times a day.
As with any other infusion, you must be very careful with its consumption and consult your doctor beforehand, since its chemical components are not exactly ingested. These could cause a reaction or interfere with some other medication.
Approach insomnia with the seriousness that it requires, not sleeping, throws the body out of balance, creates disorientation, interferes with your concentration and can even lead to a collapse. If you can't sleep, don't hesitate to take action on the matter, because a good sleep cycle makes a difference.
