Why do I have insomnia? 5 Effective techniques to deal with it

Guardar Compartir
Compartir

First of all, science says that women are more likely to have insomnia than men. Secondly, many women suffer from insomnia when they have fluctuations in the serum levels of hormones during their monthly cycle, pregnancy, and menopause.

At the same time, any sleep deviations may be related to stress at work or at home.  

5 tricks for your insomnia

1. Partake in a relaxing activity before you go to bed. What's keeping you up at night? It could be the kids, or the dog bunking in with you. Or maybe it's a lack of quiet leisure activities to help you unwind at the end of the day. If your evening is spent primarily on chores or kids' activities, that could lead to sleep problems.

2. Turn off the light, and gadgets too.

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm.

Say no to late-night television, don’t read with backlit devices, and avoid any bright screens within 1-2 hours of your bedtime.

3. Go offline at least 1 hour before going to bed. No more posting of Instagram stories or Facebook comments. Besides being a source of bright light, your gadgets are a source of irritation and overactivity which is not OK for you before sleep. So it’s better to put them away.

4. When it’s time to sleep, make sure the room is dark. Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.

5. Check with your doctor about your hormones, as they affect your sleep patterns too and often sleep disorders can signal a hormonal imbalance.

Try to avoid insomnia, as your main hormones are produced by your body during the night. If you mark the sticker “Insomnia”, it is a signal that something is wrong. So if you push it too often, make sure to carefully observe and track how many hours you sleep. If it is less than 7 and you cannot handle the insomnia on your own, please see your doctor, as long-term sleep problems may eventually lead to health problems.

 


Consejos de salud para mujeres
1.2 k Suscriptores

Inicio Mia App Top Women's Health Cycle & Periods Fertility Issues Love & Relationship Pregnancy & Parenting Fitness & Nutrition