Insomnia is a common sleep disorder that can cause difficulty falling asleep, staying asleep, or waking up too early. People with insomnia may experience fatigue, daytime sleepiness, difficulty concentrating, and irritability. Fortunately, there are effective ways to reduce insomnia scientifically.
- Regular sleep patterns: Maintaining regular sleep times is important to help synchronize your body's circadian rhythm (sleep-wake rhythm). Try to go to bed and wake up at around the same time every day, even on weekends.
- Restricting stimulation before bed: Avoid stimulating activities such as working, playing video games, or looking at screens (TVs, computers, phones) at least an hour before bedtime. Blue light from screens can disrupt the production of melatonin, the hormone that helps you fall asleep.
- Relaxation before bed: Relaxation techniques such as meditation, deep breathing, and yoga exercises can help you relax and fall asleep more easily.
- Exposure to natural light: Spending time outdoors during the day, especially during daylight hours, can help synchronize your circadian rhythm and make you fall asleep more easily at night.
- The use of medicinal plants: Certain medicinal plants such as valerian, chamomile and lemon balm have calming properties and can help improve the quality of sleep. It is important to speak with a doctor before taking any herbal remedies, especially if you are already taking medication.
- Behavioral therapy: Behavioral therapy for insomnia (CBT-I) is a form of therapy that aims to change the thoughts and behaviors that contribute to insomnia. It may include techniques such as learning relaxation skills, reviewing time management, and addressing issues that may be causing insomnia.
It is important to note that if insomnia persists, it is recommended to consult a health professional.