World Day of Sleep: the best habits to avoid insomnia

The World Day of Sleep It's a perfect excuse to remember something key about this process: it's the repair. And we usually forget it or use it badly while sleeping a bit, among other factors. To understand your Operating and provide a series of advice, we talk to Dr. Pablo López, coordinator of the Sleep Disorders Management Program INECO and academic secretary of the Faculty of Human Sciences and Conduct of the Favaloro University.

"When we sleep, our brain continues to work, consolidating learning and information processing, only that the control mechanisms are diminished, as well as the level of alertness." It is recommended to sleep on average between 7 and 8 hours a dayalthough there is a great deal of variability between people and the cultural level. But quantity is not the only important factor, it is also necessary maintain a sleep routine as stable as possiblebecause our body is designed to live according to this type of routine: to sleep a little or a lot can affect the health ", began to say the specialist.

At the international level, it is estimated that 1 in 4 people have a sleep disorder clearly identified. However, about 40% of the population says they have a sleep problem.

López recalls the problems that this entails: "The chronicity of these problems is badociated with a greater absenteeism job, greater presence of accidents automotivedecreased perceived well-being and generalized fatigue. Usually accompanied by mood changes such as increased irritability and anxiety, as well as the degradation of mood. In addition, insufficient sleep is usually badociated with a decrease in motivation and creativityand the allocation of attention and the ability to concentrate. "

In sleep problems, Insomnia is one of the most common and recognized. "It is related to the duration of sleep, its effectiveness and / or quality, and people may have difficulty reconciling it at bedtime, with nocturnal awakenings and / or early in the morning. many people who sleep poorly tend to overestimate sleep latency and underestimate sleep time, "he said.

For Lopez, the concerns and beliefs about sleep and its possible consequences "play a central role in the severity and maintenance of insomnia, which occur not only at bedtime, but throughout the day".

The lifestyle as a key

The current way of life calls into question part of the regularity of sleep, mainly due to the increasing use of electronic devices, which activates attention and alertsays the doctor in psychology. "If the use is made in the room itself, the situation is aggravated by a very basic learning mechanism: if our brain learns to badociate the bedroom with different activities during sleep, this will complicate long-term sleep, "he says. .

Improve sleep involves a series of healthy habits, such as:

– Use the room only for sleeping.

– Go to bed only when you are sleepy.

– Avoid naps or that they do not exceed 20 minutes.

– Avoid the consumption of caffeine and nicotine.

– Perform frequent exercises, far from bedtime.

Is my insomnia a disease?

When insomnia is considered a pathology, two problems must be taken into account: "the impact on everyday life and its persistence (at least 3 times a week for at least 3 months), "said López.

"The indication, ruling out the medical causes that might be badociated, is the cognitive-behavioral therapy. It consists of 6 to 8 sessions, individually or in groups, and the response rate is among the highest in the field of mental health, "he explained and concluded:" The main objectives are: to know and apply the instructions hygiene of the dreamchange the thoughts and beliefs that are incompatible with the dream and change the habits that make it difficult to reconcile and / or maintain. "