Sleep problems? An expert gives five tips to fight insomnia

It is one of the most common sleep disorders, which is often considered inevitable as it gets worse. Sand it deals with insomnia a sign that is not always heeded, but is usually a red flag behind other mental health issues.

Whether it’s difficulty falling asleep, difficulty staying asleep, or when people wake up too early and can’t get back to sleep, insomnia affects quality of life and well-being.

Experts say you should aim for six to eight hours of quality sleep per night. However, according to the fourth round of the ACHS-UC Chile Mental Health Thermometer Study , 16.3% of the population between 21 and 68 in our country suffers from severe insomnia, while for 27.7% it is a “mild” situation.

Not falling asleep can have serious consequences on health, healthy eating or regular physical activity. Complications can include anything from poorer performance at work or study, car, home or work accidents, to mental health conditions such as depression, anxiety disorder, or sleep-inducing substance abuse , according to the clinic.

Some people turn to drugs like melatonin, zopiclone or CBD, but experts warn that they should only be used as a temporary solution when treating insomnia with a specialist.

Finding the root of the problem is key to overcoming insomnia. Experts outline four common sleep problems and what to do to combat them.

Often people fully intend to get a good night’s sleep, but just can’t fall asleep. According New York Post sometimes the problem is going to bed too early.

Dr. Emmanuel Durante, associate professor of neurology at the Icahn School of Medicine at Mount Sinai, said in a note to the NYPost What the best habit is to lie down when you are sleepy. Trying to force yourself to sleep and not getting it can cause more anxiety and make things worse.

Durante recommends creating a nighttime routine to enter a state of relaxation and decompress anything that might be distracting, whether it’s chores or thoughts. Dimming the lights and getting away from the cell phone are also positive bedtime things.

Cognitive-behavioral therapy, a popular type of psychological treatment that focuses on interventions to manage negative thoughts and actions, may also be helpful. “You have to be in a state of relaxation”, comments during. “Without activity [y] without deliberate thoughts on any matter related to our life.

Considering taking melatonin for sleep can help, but keep in mind that even though it’s a natural medicine, it’s considered a sleep aid, so proceed with caution.

In this case, the person manages to fall asleep but the eyes open after a few hours, or one has the impression of waking up a little. EL NYPost explains that in this situation, the person might be depressed and benefit from talking therapy.

Moreover, the heavy or spicy meals before bed can interfere with sleep it is therefore essential to take care of the food because it is dark.

If you have woken up, you can try to fall asleep immediately using a relaxation routine. But if you stay awake for a long time, it may be better to get up to calm the anxiety.

If it’s already morning, you can start things early and that way, when it’s time to sleep at night, it helps get you back on track. The nap is not recommended in case of insomnia.

Resting all night and feeling like you haven’t slept at all, your mouth is dry and you might wake up out of breath could be a cause of sleep apnea. A common but serious disorder in which breathing stops and resumes during sleep.

Fortunately, the condition is easily treatable and patients use a CPAP (continuous positive airway pressure) machine, although the device can be cumbersome and take some getting used to. Other treatment options include specialized mouth guards or surgery.

When you travel for work or vacation, your brain has to get used to the new time zone and your sleep schedule changes. The solution might be to try to stay awake after landing.

If it hasn’t been more than 24 hours since you last slept, you should move on, that way your body gets tired and sleeping at the new time will be easier.

It is recommended to avoid medication in these situations.

Along with all of the above, there is the 4-7-8 technique, which is a relaxation exercise. It involves inhaling gently and naturally through your nose for a count of 4 seconds, then holding your breath for seven seconds and exhaling for a count of eight.

When you are going to exhale, you must expel all the air from your lungs for eight seconds. It is important to make a loud sound, so it is quite a difficult technique, and sometimes you cannot reach 8 seconds. But do not worry, because the more you practice this sleeping breathing technique, the easier it will be for you to get there.

Exercises like the 4-7-8 technique allow you to practice relaxation. And that’s exactly what to do before going to bed. What it does is reduce anxiety to increase the possibility of falling asleep.