Can’t sleep? 7 ways to fight insomnia without medicine –

Anyone who has ever suffered from insomnia knows: the feeling of knowing that you’re going to have to get up in a few hours and you just couldn’t switch off is terrifying. But, before resorting to medicine (which can cause addictions and damage to the body), see here the consequences and signs of poor sleep and try these x ways to fight insomnia without medicine.

“Insomnia is the difficulty falling asleep and staying asleep for sufficient hours, despite ideal conditions. It can be acute, lasting less than 3 weeks, or chronic. In the latter case, it occurs at least three times a week, for periods longer than one month. The most common causes of acute insomnia are stressors such as change in work environment. to sleep, changes in work shifts, use of stimulating substances (such as caffeine and nicotine), intense psychological stress, among others. Chronic insomnia, on the other hand, is mainly caused by poor sleep hygiene, and, to a lesser extent, it may be linked to neurological diseases, such as Parkinson’s or Alzheimer’s disease,” he explains. Gustavo Mury, otorhinolaryngologist at the CEMA Hospital.

consequences of insomnia

“The quality of sleep is one of the great pillars of lifestyle medicine and today we know that poor sleep can be responsible for several health problems. From high blood pressure and obesity to early dementia, as sleep is directly related to cognitive health. Bad sleep can also lead to mental pictures like anxietyloss of concentration and depression”, teaches Aline Lamaita, vascular surgeon and angiologist, member of the Brazilian Society of Angiology and Vascular Surgery.

Read Also: Intermittent fasting: everything you need to know -

Signs that you are not sleeping well – and you are not realizing

There are still people who don’t spend the night awake but still wake up tired every day, due to restless sleep. “Iirritability, difficulty concentrating and tiredness during the day can be signs that your sleep is not being restful, even if you have the impression that you slept long enough. It could be a sign that the quality of sleep is not being ideal”, points out Aline. Some mobile apps superficially detect the quality of sleep, monitoring your movement during the night. It’s a tool that helps, but to really detect if you’re having trouble sleeping without realizing it, the ideal is to look for a professional who specializes in sleep disorders.

– (Pexels/Playback)

7 ways to fight insomnia without medicine

1. Save the bed for sleep and sex

If you use it for other activities, such as working, eating, or watching TV, your brain moves away from the furniture’s association with sleep and runs the risk of developing habits that lead to insomnia, explains Gustavo.

two. meditate

It’s hard to tune out when you’ve had a very busy day or have one ahead of you. Unfortunately, our brain doesn’t have an on and off switch. Therefore, meditation is a great awareness exercise to relax. Deep breathing will help you detach from activities and thoughts about the outside world (such as worries about the next day’s activities), focus, and sleep better.

Continues after advertising

3. Keep a consistent schedule

Read Also: Does your gas come out at the top or bottom? What each one means and how to prevent it -

Maintaining a sleep routine is important for those with chronic insomnia. Try not to sleep earlier than a certain time but stick to the time your body is used to. The only exception is if you are really not tired at the given time, then you need to wait until your body slows down, but stay away from technology and heavy food while waiting for sleep to come, as these factors will disrupt your sleep, as explained below. .

4. Don’t check your watch or cell phone

If you wake up in the middle of the night and can’t go back to sleep, don’t look at the clock. If you do that, chances are you’ll start thinking about how much time is left before the alarm goes off, and that won’t do you any good. The phone is prohibited at this time, as its bluish light can further disturb sleep. So resist!

5. Build the ideal environment

According to Gustavo and Aline, any form of energy is contraindicated inside the bedroom. Leave the television restricted to the living room, to prevent the blue light from repressing the production of the sleep hormone. In addition, the mild temperature (around 21ºC) is ideal for correct hormone production. Also promote a quiet, low-light environment.

6. Practice physical activity during the day

According to Aline, the practice, in addition to expending energy, helps to regulate hormone production, reducing the chances of insomnia. But pay attention: Gustavo calls attention to limit the practice to a maximum of 2 hours before your bedtime, since the activity causes a temporary peak of energy right after it is done.