Every human being needs sleep. It is recommended to sleep at least 8 hours a day. During sleep, our body rests and gains strength for a new day. However, according to some studies, 30-40% of inhabitants of large cities may have a problem falling asleep. What is insomnia and how to deal with it?
Healthy sleep helps us not only to relax before the next day, but also to maintain appropriate concentration, physical efficiency and immunize us against infections. Long-lasting insomnia can have serious consequences. The most popular effects are decreased physical activity and a decrease in mood, which may lead to a deterioration in social functions. Lack of sleep causes memory deterioration, decreased immunity, and increased risk of obesity and high blood pressure.
We can talk about insomnia when the time needed to fall asleep extends to 45 minutes or more. Insomnia is also waking up from sleep during the night for more than 30 minutes. The total sleep time below 6-6.5 hours is considered too short.
How to deal with insomnia? It is worth following a few tips. The most important thing is to go to bed and get up at the same time. The optimal hours are 10:00 PM to fall asleep and 6:00 AM to wake up. It is also worth remembering that the bed is used for sleeping. Other activities, such as working or reading a book, should not be performed there. If we get the body used to doing other things while lying down, it will be harder for us to fall asleep. Also, light stimuli make it difficult for us to fall asleep. You should avoid watching TV or using the telephone immediately before going to bed. It is also not recommended to drink coffee and alcohol 2 hours before bedtime. While alcohol makes it easier to fall asleep, it significantly worsens the quality of our sleep. Instead, it’s a good idea to exercise regularly. 40 minutes of training 4 times a week is enough to improve our sleep.
If, despite following these rules, we have a problem with insomnia, use herbs well. Valerian root and lemon balm are perfect for this. You can also use dietary supplements to fight insomnia. If problems persist, contact your GP.