More and more people are experiencing insomnia or difficulty falling asleep quickly.
Those who suffer from it know very well the terrible feeling of constantly turning in bed, remain constantly alert despite simply wanting to sleep.
It has been repeatedly demonstrated that the human body needs to sleep at least 8 hours a day to avoid irreparable damage to neurons, as well as to allow the same to recover the forces spent during the day.
Sleep is fundamental for every living being. You understand well, then, that not being able to sleep as you would like is a problem not to be underestimated.
There are countless reasons why a person can not get into it and, before resorting to medication, it is good to inform yourself a little about the possible causes and remedies completely natural.
Sometimes the triggering cause is due to particular moments that you are experiencing, the stress accumulated during the months and a thousand thoughts that torment the mind just when you should "turn off the brain".
Other times the problems are of a food nature: it has been shown that some foods and drinks (in general the different excitants contained in spicy, spicy foods or the most common caffeine and theine). In this case, the solution is quite simple, you simply have to correct the diet or at least pay more attention to the dinner.
Finally, there are also times when the problem is physiological.
But don't worry, with the appropriate measures you will see that you will be able to sleep more quickly and above all you will sleep better!
How to get to sleep: the importance of darkness
WRAPPED IN DARKNESS
This is perhaps such a trivial piece of advice that it is necessary to repeat it. We are now stuck with lights, LEDs and light sources of all kinds (TV standby, charging devices, lights of the router on ...) If you already have difficulty sleeping, avoid having a room with light sources, albeit minimal. These can excessively disturb your brain and do not allow you to get to sleep quickly.
TURN OFF YOUR PHONE
Or rather, put it in airplane mode (personally, having your phone always on at my side in airplane mode reassures me. For any emergency, I can promptly call for help, but at the same time I am not disturbed by unnecessary notifications that can wait for the next morning)! Using your phone (or a laptop, or in general blue light screens, i.e. all of them now) seriously disturbs your sleep and does not allow you to fall asleep immediately. Several scientific studies claim that blue light activates your brain and even when you put your phone away, the effect of the light will persist for several minutes preventing you from sleeping. This causes a state of boredom that may lead you to pick up your phone again to pass the time. You understand that you will fall into a vicious circle.
To overcome these problems, you may try to enable the "Nightlight" function on your devices (on Samsung you can decide the time when it will automatically turn on), which in a way will turn off the blue light.
ASSOCIATE YOUR ROOM WITH YOUR SLEEP
How you must be wondering. Try to use your room, or at least your bed, only to sleep (or to have intimacy with your partner). Avoid eating on it, watching TV series, writing, surfing and so on. You only have to sleep on the bed.
In this way you will "program" your brain to perform a simple but trivial equation: "bed = sleep". Once you have conditioned your brain to think in this way, as soon as you lie down on the bed, you will enter "rest mode"!
YEARS
Let me explain. It can happen that with all the good will you still can not feel the slightest need to sleep. In these cases it is useless to damage yourself, thinking about how difficult it is to sleep does nothing but amplify the effect and keep your mind constantly active. Rather, if you've been turning for too long and just can't get to sleep quickly, get up, wander in the room. Take a magazine, a novel you've already read, an uninteresting book, open a random page and start reading.
In all likelihood, you won't understand anything about it, you'll start to get bored, you won't feel caught up in the story. Time passes and within half an hour you will probably have the first symptoms of yawning and boredom. Keep going until you feel heavy. Only then do you close everything and try to sleep.
Choosing the right mattress
IS THE MATTRESS THE RIGHT ONE?
We often blame ourselves for not being able to sleep for personal reasons, but we rarely think that the causes can come from a bad mattress purchased only paying attention to the price, or simply worn over time. In this case, there is nothing that matters, you are forced to change mattress. By relying on a comprehensive guide on how to choose the ideal mattress, you will be able to buy the most suitable support for you and find the serenity of sleep.
RELAXED
Meditating is a rather difficult practice. It is often passed off as something simple, within everyone's reach right from the start. In part it is true: it does not require great effort and is feasible everywhere and by anyone. The problem is that the results don't come immediately. A beginner is unlikely to fully understand meditation in the first week.
In any case, in recent years, research has come out to explain the "method 4-7-8".
No, it is not any obscure practice.
It is simply a method of relaxation that tends to slow down the heart rhythm and allows you to take control of your breath. If you focus on breathing, the mind will begin to wander until it disconnects completely, letting you fall into a regenerating sleep without you noticing.
The method basically consists of:
- inhale air from your nose for 4 seconds;
- Hold your breath for 7 seconds;
- exhale for 8 seconds.
Repeat the procedure until you feel a state of relaxation.
AVOID PHYSICAL ACTIVITY BEFORE SLEEPING
Physical activity during the day is a great way to get tired on the bed and fall into a deep sleep. The time I was exercising in the gym was the time when my insomnia was over. However, doing activities a few hours before going to bed is counterproductive. We have seen that to sleep the heart rate will have to remain low, not the other way around.