It’s three in the morning and your eyes are open like oranges. Too early to get up and too late to go back to sleep. You have already been tossing and turning and there is no way to fall asleep again. When you do, your alarm will likely go off after a short while.
Ten Tips to Avoid Insomnia During Confinement
If this happens frequently, we talk about insomnia, that Academy of Sleep Medicine American (AASM) defines as “persistent difficulty with the initiation, duration, consolidation or quality of sleep.”
In short, insomnia is the inability to stay asleep and, therefore, when you wake up, you are most likely rested. According to a study published in Journal of Family Medicine and Primary Care, insomnia affects between 10% -50% of the population of all the world.
Not being able to sleep or wake up, different types of insomnia
Normal awakenings that happen to almost everyone are not the same, something that is considered normal when we can go back to sleep in a few minutes. There are even people who do not even remember that they have woken up. The problem is when we have difficulty falling asleep again. Most diagnoses classify insomnia into two main types:
- Initial insomnia: refers to difficulty falling asleep. It can appear in people who have difficulty relaxing in bed or in those who have an out-of-synch circadian rhythm for reasons such as irregular work hours.
- Insomnia to maintain sleep: refers to the difficulty of staying asleep after initially doing so. It is usually common in older people, people who consume alcohol, caffeine and in the case of certain disorders such as sleep apnea.
How to fall asleep again in four steps
While there is no one answer for everyone, there is four guidelines and recommendations that we can follow. According to National Sleep Foundation:
- Don’t look at the clock. Constantly checking what time it is, how long you’ve been awake, or how many hours you have until morning can lead to stress and anxiety, making it difficult to get back to sleep. Turn the clock to face the wall and don’t look at it anymore.
- Try to relax: Thoughts and worries are fundamental components of insomnia. In a wrong way, we usually take advantage of the time to go to bed to take advantage and think about everything that worries us, what we have to do tomorrow, work problems and worries in general. It is thus impossible to disconnect and go back to sleep easily and get a good night’s sleep. A technique What helps many people is to relax by being mindful of their body. Steps can be to close your eyes and breathe slowly; concentrate on the face and think about relaxing different muscles (eyes, mouth); relax neck and shoulders and lower the relaxation of the muscles until reaching the feet.
- Get upAlthough it may seem paradoxical, if you have not been able to sleep for a while, get out of bed, especially if you start to get nervous, because negative emotions only make sleep difficult. According to experts, if you stay awake for more than 30 minutes, it helps to get up and go to another room for a bit. You can do any relaxing activity, such as reading or listening to quiet music. Once you feel tired again, go back to bed and try to sleep again. Repeat this process as many times as necessary. Avoid checking your mobile, watching TV or turning on your laptop. The light of the screens Electronic devices can disrupt the brain and make it more difficult to fall asleep.
- Maintain a routine in your sleep schedules. Going to bed and waking up at the same time every day can help adjust and synchronize our internal clock for more regular sleep. This signals to the body that it is time for bed. It will also help you follow a healthy lifestyle, such as exercising regularly or cutting out caffeine after noon. Just make sure you exercise less than three hours before bed because otherwise you can spend the night tossing and turning. Avoid heavy meals before bed and try to eat two to three hours before going to bed. If you’re hungry right before bed, you can have a small snack like yogurt.
Check that the environment is adequate it will also make it easier for us to have a better sleep. One of the problems also associated with sleep problems is temperature. When it is too hot in the room, it takes longer to fall asleep and, once achieved, it breaks or fragments more easily. According to experts, the ideal room temperature would be between 16ºC and 18ºC. Avoid light and noise.
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