Those who suffer from insomnia feel alone, but according to the latest statistics from the Italian Association of Sleep Medicine, over 13 million people in Italy alone suffer from it.
In some cases, this problem could be a direct consequence of certain pathologies or the use of medications, but this percentage is very low. In most cases, the problem is rooted in anxiety and the state of high stress to which contemporary society has accustomed us. It is a much more serious problem than one might think because it is not just about not sleeping well and feeling tired in the morning, but about being unable to concentrate and carry out our daily activities without problems, with repercussions on work, study, and interpersonal relationships.
Causes and mechanisms of insomnia: understanding the problem
It is true, admitting you have a problem is the first step towards a solution. However, it is also true that it is necessary to understand the problem thoroughly to figure out the right course of action. So, we need to ask ourselves what insomnia is and what causes it.
When we talk about insomnia, most people think of the difficulty of falling asleep, that condition that makes us stare at the ceiling for hours in the darkness of our bedroom, but this is only one aspect of insomnia. In fact, we can also speak of insomnia when we experience frequent nocturnal awakenings or when we wake up at dawn and not to the sound of the alarm clock. Obviously, insomnia leads to a lack of rest and for this very reason has negative repercussions on the rest of the day, making it easy to feel tired, exhausted, without energy, and unable to concentrate, as well as being irritable and nervous. Even memory is affected, as those who suffer from insomnia struggle to remember even the most trivial things.
In addition to the use of medications, insomnia can be linked to certain pathologies such as, just to name a few examples, sleep apnea, hyperthyroidism, diabetes, heart failure, gastroesophageal reflux, irritable bowel syndrome. In this case, we speak of secondary insomnia. However, it can also not be caused by either pathologies or medications, and in this case, we speak of primary insomnia, which in most cases is dictated by a strong state of stress, anxiety, and anguish. In any case, insomnia must be treated, because the daily consequences can be very real, especially if it becomes chronic.
Relaxation techniques for regenerative sleep
After having established that insomnia is caused by stress, anxiety, and a sense of anguish, it is important to resort to relaxation techniques that promote sleep and also allow you to sleep deeply throughout the night.
Meditation
I don't have time to meditate. Is that what you're thinking? Just about ten minutes a day is enough to achieve the desired result. Obviously, since we are talking about insomnia, it would be good to meditate before going to sleep for a better result. You can try guided meditation apps with a voice that leads to relaxation and introspection, which will make it very easy to succeed in the endeavor.
Deep breathing
It is a relaxation technique that allows us to calm down and regain our mental well-being, but also to relax the muscles of the whole body.
Inhale slowly for four seconds. Hold your breath for seven seconds. Exhale, still slowly, for eight seconds. Repeat this exercise about four times, paying attention that it is your abdomen, and not your chest, that moves.
Stretching
Just before going to sleep, you can do some stretching to eliminate muscle tension. Often we don't realize it, but body and mind are closely connected. By stretching the muscles, we therefore have the possibility of relaxing our mind as well, thus promoting nighttime rest.
Yoga
The gentle poses that yoga provides and the muscle stretches allow you to relax the body's muscles, but also to regain your mental well-being. There is even sleep yoga, specifically designed to promote nighttime rest. Obviously, it is important to practice yoga correctly, so we recommend following a professional through one of the many available apps or in-person courses.
Daily habits to improve sleep quality
The relaxation techniques we mentioned can be useful, but they alone are not enough to improve sleep quality. In fact, there are also many bad habits that we must absolutely eliminate if we want to rest well, in favor of new good relaxing habits that can help us fall asleep.
Avoid stimulating drinks in the evening
Consuming coffee or energy drinks a few hours before going to sleep can compromise sleep and cause insomnia. We are not just talking about coffee, but also tea or ginseng.
Disconnect from technology
Technological devices are essential today for all the activities we carry out every day, but unfortunately, they can be counterproductive if you really want to rest well. Why? The blue light from all technological devices tends to inhibit the release of melatonin, the sleep hormone, so it's best to turn off all devices at least an hour before going to sleep.
Do something relaxing before bed
If we have to turn off our devices, what can we do before going to sleep? There isn't one universal answer for everyone; what matters is that it's a calm, relaxing activity that promotes sleep. For example, you could read a good book, write a page in your diary, take a long warm bath, or listen to some good music. It can also be a good idea to drink a relaxing herbal tea, perhaps enriched with melatonin.
Follow regular hours
It's a good habit that many don't like to follow, preferring to go to sleep only when sleep comes or when their favorite movie on TV is over. Nothing could be further from the truth, because establishing fixed times for going to sleep and waking up in the morning trains our body to fall asleep. It is therefore essential.
Natural remedies and support to combat insomnia
It is true that there are medications that help us fall asleep and sleep through the night. The problem is that these medications induce a sleep that does not have the same characteristics as natural sleep. Consequently, the restorative effect will be diminished. Not to mention that these medications can also cause negative side effects upon waking. This is why international guidelines state that it would be better to avoid pharmacological treatments, in favor of psychological treatments and relaxation techniques that help us manage anxiety and stress. It is better to take natural supplements that act as support for our body, not by acting on insomnia itself, but on stress. Thus promoting a sense of relaxation that helps, among other things, to rest better.
Fight insomnia with our MOOD Stress Support supplement! It is a daily support to combat stress and regain mental and psychological well-being. It is a completely natural product, formulated with Ashwagandha and Rhodiola Rosea, which are two adaptogenic plants that help our body adapt to stress, promote relaxation and good mood, and help relieve physical and mental fatigue.
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