5 Problems you can't rest for
Problems sleeping well are among the most frequent health problems in Western countries. Furthermore, its damaging effects are as varied as they are severe, if they are not addressed as soon as possible.
For example, in most people, spending a couple of days sleeping less than six hours in a row causes our ability to concentrate and reason to decrease significantly throughout the day (although luckily they return to normal when we have a good time again. quality of sleep), and if the situation lasts longer and is maintained in the medium term, the chances of developing psychological and psychiatric diseases rise significantly.
For this reason, the fact of not being able to sleep well is much more than a source of discomfort and subjective discomfort : it also results in worse health and a lesser capacity to adapt to the challenges that life poses. And in this sense, understanding these kinds of problems is very important to know how to tackle them well.
Common causes of inability to sleep well
These are some of the most frequent causes for sleeping problems; in the vast majority of cases, several of them occur at the same time .
- Bad time management when fulfilling responsibilities
- Bad work hours, or too changeable
- Genetic predispositions to the development of anxiety problems
- Health problems parallel to sleeping difficulties
- Poor management of intrusive thoughts and psychological rumination
- Habits that lead to staying in a high state of arousal until just before going to sleep
- Routines that lead to a long postponement of turning off the light and trying to sleep
- The bedroom is a difficult place to fall asleep
- Drug side effects
What to do about this problem?
Each case of insomnia must be examined individually , so the most effective solution (and the only possible solution, in cases where quality of life is compromised in a sustained way over time) is to attend therapy. In the psychologist's office, it is possible to obtain the emotional management tools and the adoption of habits necessary to overcome sleep problems, starting from the particularities of the person.
With that in mind, there are also some guidelines to follow that can help you get a good night's sleep again in a matter of a few days . We will see them below as general tips to promote a deep and quality sleep.
1. Make sure that if you have trouble sleeping it is not because of discomfort
A lgo as simple as being cold or warm in bed can be among the main obstacles to sleep well . Therefore, it is worth checking the bedroom you usually use, looking for possible sources of discomfort: do you usually remove all objects from the mattress to sleep? Do you expose yourself to noise coming from another room, or from your own?
Sometimes, we don't see the problem simply because we've gotten so used to it that we don't even notice it.
2. Make your last waking hours free time
If you dedicate the last hours of your day to taking care of your work or domestic responsibilities in the medium term, you will be generating a predisposition to continue thinking about your obligations when you go to bed or even worse, you will run the risk of work accumulating and you should leave it for the next day. Ideally, you should be able to disconnect during the moments before trying to fall asleep, so that you can avoid psychological rumination when you turn off the light and are alone with your thoughts.
3. Exercise, but do it in the morning or at noon
You should avoid doing sports or exercise in general a few hours before going to bed at all costs; otherwise, you will be altering your biological clock , making it start to work as if those muscle effort sessions were the time of the day when you need to be more active.
However, exercise well used is not only not an impediment to good sleep, it will help you. The best thing you can do is incorporate it into your weekly routines with a session of between 60 and 35 minutes of aerobic exercise every two or three days, always taking into account your physical condition (and possible injuries you may have). This is not limited to going for a run, you can also use the exercise bike, the elliptical, go swimming, etc.
The important thing is to use the large muscle groups in your body (at least, those in the legs) and that you put the focus more on resistance than on explosive strength. That is, it is more interesting to perform long sessions than few movements in which you do a lot of strength.
Aerobic exercise has been shown to be effective in combating anxiety , both due to changes in the production of hormones in your body and its ability to make us "disconnect" from what worries us by providing short-term incentives focused on the present moment. . In other words, it allows us to reset our mind.
4. Eat well, especially in the first half of the day
If your body has all the macronutrients, vitamins and minerals it needs, you will be less likely to lack energy to reach your goals and to develop stress or anxiety. Of course, be careful with eating heavy meals shortly before going to sleep ; If digestion gives you problems, it will also be difficult for you to fall asleep and possibly you will wake up more during the night.
5. If you've been trying to fall asleep for too long, get out of bed for a few minutes
If you see that you are having a hard time falling asleep, it will surely compensate you to get out of bed and dedicate 15 or 20 minutes to "disconnect" by doing some activity that does not require too much psychological or physical effort: for example, reading a light novel, practice Mindfulness, etc. Of course, avoid staring at a screen or any other source of light. Lugo, go back to bed.
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