Check out 7 tips for sleeping well

Insomnia affects almost half of people in the world and more than 70 million in Pak. According to the World Health Organization (WHO), four out of ten people do not have good quality sleep. And, of course, we know that there is no shortage of factors that can disturb this vital rest for the body and mind: overload of activities, financial or even health concerns, the pandemic itself, in addition to constant visual stimuli and computers and cell phones, among other situations.

This is an “epidemic” that is growing more and more. And if you are also a person who lives with delayed sleep or sleeping poorly, be aware, as this can bring serious problems to your health.

Want to know more about this subject? So follow below the main information about insomnia and a list of 8 tips on how to sleep well. Check out!

Health risks

It is no exaggeration to link the act of not sleeping well to serious health problems. According to information available on the Dow Portal, insomnia is a disorder associated with an increased risk of death and diseases such as depression, hypertension, cardiovascular disease, obesity, fatigue and anxiety.

In addition, in chronic conditions, insomnia is also dangerous as it exposes the affected person to serious accidents, such as domestic, work and traffic accidents.

Types of insomnia

It is very important to observe yourself to identify the type of insomnia you are having and, if necessary, take the problem to a professional evaluation. One of the first things to consider is whether you are having initial, maintenance, terminal, or mixed insomnia.

Initial insomnia is what makes it difficult to fall asleep. The affected person cannot relax the mind or disconnect from the things of the day. Maintenance insomnia, on the other hand, occurs with the loss of sleep in the middle of the night, while terminal insomnia is the one that wakes up before the time it should. Another possibility is to experience all these “stages” of insomnia together, which is called mixed insomnia.

In addition, insomnia can be classified as acute and chronic. The first is characterized by difficulty falling asleep in the face of a stressful situation, which, in a way, is normal to occur at certain times in life, without being related to a more serious problem.

Chronic insomnia is already considered a public health problem and, therefore, requires treatment and medical follow-up.

What is the ideal amount of sleep? 

According to experts, the ideal is for teenagers aged 14 to 17 to rest for eight to ten hours. In adulthood, up to the age of 64, this period can be between seven and nine hours. For seniors aged 65 and over, seven to eight hours.

That is, we need almost a third of our daily time to recompose our body and mind from day-to-day efforts. Therefore, it is essential that we preserve this moment with the highest priority and, if you have constant difficulty enjoying restful sleep, seek professional help.

7 tips to avoid or fight insomnia and sleeping well

1- Avoid the consumption of foods that contain caffeine, such as coffee, some types of stimulating teas, such as black tea, cola drinks, chocolates, etc.

2 – Do regular exercise in the morning. Regular physical activity is essential for anxiety sufferers and helps you sleep better.

3 – Have a routine for your bedtime and wake-up time. The biological clock responds better if it is used to regular schedules and it should be maintained even on weekends.

4 – Try to relax, listen to music, read, talk, watch a movie. Turn off a little, because it’s only after a night of restful sleep that solutions to problems can flow better.

5- Take a warm bath. Practice helps to relax muscle tension.

6 – Drink herbal teas such as chamomile, fennel, lemongrass, etc.

7 – See if there is no light in the room and the temperature is pleasant. Even low light can disrupt sleep for some people.