Over 35 % of individuals have trouble sleeping; scientists believe that people who suffer from insomnia have a higher risk of suffering from depression. This disorder is may be the leading cause, but also an effect of insomnia.
Lack of sleep usually appears as a result of disorganized and chaotic lifestyle and also can be a symptom of a mental disorder. Depression or, in worst cases, generalized anxiety disorders are the most frequent causes that hide behind a lack of sleep.
Health care experts recommend a few tricks to get a restful sleep. It is advisable to avoid caffeine, alcohol, and nicotine because they work as an incentive for nervous system and do not let the body to have a restful sleep. Moreover, overeating, especially at night, the habit of eating snacks, white flour and food allergens are other causes that can affect a good night’s sleep.
Also, a stimulant effect on the nervous system can have both spices and refined sugar products, the latter triggering insomnia by increasing blood sugar levels.
Experts say that the dinner should include mainly complex carbohydrates because they help us to relax and have a quiet sleep. Dairy foods are rich in tryptophan, a substance that helps to install a state of drowsiness.
Also, poultry, bananas, oats, and honey are also foods that contain tryptophan. It is advisable to eat before going to bed only small portions because a substantial meal will fill up the digestive system and will affect sleep comfort.
At the same time, it is recommended to drink tea with relaxation effects, such as chamomile or valerian; these the plants have a sedative effect, calm the nervous system and balance moods. Other facilities with calming properties are lavender hops and goosefoot.
Psychologists say that the environment in which we sleep is also essential for a restful sleep. Thus, the bedroom should be dark and quiet and have a comfortable temperature. Moreover, the small details that create a pleasant atmosphere in the room, such as a slow song heard in the background before falling asleep, or a place decorated in warm colors can be helpful.
Sleep experts recommend avoiding the afternoon naps because it affects nocturnal sleep. However, if fatigue is increased, then it is advisable to sleep just 30 minutes, but never after 15 o’clock.
The need for sleep and its rhythm varies from person to person, but what is important is maintaining the same pace every night, especially if you have a fragile sleep and tend to suffer from insomnia. Going to bed and waking at fixed hours is significant fighting insomnia.