Who never looked Sleep tricks After several nights insomnia? Of course, it is useful and you need to have a good hygiene of sleep, which helps us relax well at night. There are many tips that can help us in this, but we must remember that each person is unique, and what serves can be completely counterproductive for the other. This does not mean that there are no snaps that are useful for everyone, but you must be aware of with some, especially in certain situations.
He recently told the article for Talk Psychologist of the University of the present de Holloway (London) Kirei Vant. This doctoral researcher explains that these tricks should sleep, with which we must be careful, because if we do not, we can even Silence insomnia.
Having everything that you said in the opinion, the reality is that if you have insomnia and typical snacks, you will not help you, you can seek help from a professional to help you Create a personal planThe field but before we get to this, let’s see what these tips that we should take with Pinzor when we find them in the sleep lists are better.
Not all sleep tricks equally tools
There are sleep tricks that are universal. For example, do not take abundant dishes in the previous hours to go to bed or avoid caffeine and alcohol in the same graphs. It is also usually useful to have The established sleep routine, In which every day we make more or less equally, and little by little, we relax our body to go to bed. But be careful because some tricks for sleeping that are included in this routine can be counterproductive.
For example, the Want says that Turn over established In bed This can worsen insomnia. They tell us that we should sleep 8 hours, so we should be in bed, for example, from 23:00 to 7:00. However, if we were nearby for an hour, not having the opportunity to sleep, this is not worth trying, thinking that if not, we will not sleep in the set time. This can no longer be, therefore it is better to reduce this state of nervousness and do some activity. For example, we can get up, go to another room with dull light and Take a glass of water or read something.
This also explains the chronobiology of M. Angels Bonmati in his book That nothing will come in to you: “It sounds paradoxically, but the continuation in the emphasis of the bed, because we do not fall asleep, make this place to emphasize and enter a small recommended loop.”
For people who were with insomnia for several days, the Want even recommends go to bed a little later than usual To increase fatigue and alleviate sleep.
Screens are not always enemy
All lists of the tricks of the snow -offs include leaving the screens to the side in a few hours before going to bed. This is based on the fact that in general, the screens of electronic devices They illuminate in blue light What exactly Inhibits the secretion of melatonin During the day. Melatonin is a hormone that helps us to fall asleep, freeing ourselves during the day and slowing down at night.
If we wear blue light screens at night, less melatonin will be released, and we will sleep worse, this is true. However, as soon as you read the book, when we open, it can be useful, it can also help us Watch a quiet video on a mobile phoneField for this, logically, Night modeWith whom this blue light is eliminated. We should not get into Excited scroll. The question is to use the mobile, to see something, that relaxes us and helps us to fight insomnia, if we need.
The relationship between caffeine and insomnia does not coincide for everyone
Avoiding caffeine is one of the tricks that seem more obvious; But be careful because it really is not so much. Logically, we must Avoid caffeine in a few hours before going to bed. Nevertheless, there are people who recommend that those who suffer from insomnia do not accept it during the day, and this is somewhat less successful. Our relationship with caffeine depends both on our habits and our genes, and the reality is such that in some cases coffee for the morning is very useful for these cases. And this is that it helps us to avoid morning stunning to the degree Healthy sleep/vigil of cycles.
Asume it: You will not be able to sleep the same every night
Yes, the ideal is to sleep from 7 to 8 hours every night, but sometimes it is impossible. If you have a child or you go with great stress at work, it is most likely impossible, and if you become obsessed, do not succeed, you may fall asleep worse. That’s when you can get into insomnia.
We must on our part to relax properly, but Without a drill pod, being additional stress.
So what should we do if we have insomnia?
Certainly Good sleep hygiene It is very important to prevent insomnia. Famous demolitions usually help, with the exception of specific cases, as mentioned above. First of all, we should avoid anxiety or tricks that cause more stress. But sometimes it is even impossible.
In these cases, the ideal is to consult your heading or look for a psychologist. It is not always necessary to resort to drugs. Sometimes a fairly personalized routine of sleep or psychological therapy. A Cognitive behavioral therapyFor example, this can help calm stress to avoid insomnia. If each person is unique, we must understand that each sleep procedure too. With this, of course, you will find the best way to relax correctly.
Source: Hiper Textual
