Is it possible to defeat insomnia? Here are some tips to help you relax

Sleep has a very specific purpose, it allows the body to rest and recover its energies, thus ensuring the well-being of the day. But what happens when sleep is not very restful, characterized by frequent nocturnal awakenings or difficulties to fall asleep? The restless night is a frustrating and very disabling experiencebecause it has emotional repercussions, we are easily irritable at the cognitive level, which leads to attention difficulties or repercussions in memory, at the personal level, which makes us strained at work, in the family, in the interpersonal relationships and somatically … in short Insomnia disturbs us at 360 degrees.

This is one of the most common disorders in the Western world, only in Italy more than 4 million people without sleep, representing a significant health cost; unfortunately, there is also a tendency to disaster, as there are people who think they are suffering from this disorder when in fact it is not. We try to understand why.

First of all, there is the belief that a person must rest well must sleep 8 hours. Nothing could be more wrong! There are huge differences between one person and another with regards to sleep needs, in that there are individuals who need to be in good health, if not only 4 or 5 hours a night, while others need 9 or 10 more. sleep varies according to ageIn fact, a newborn sleeps a lot while older people sleep a little.

So, how do I know if you suffer from insomnia?

First, insomnia is a sleep disorder or an interruption of sleep, which means that there is some difficulty in falling asleep or sleeping continuously all night long, which gives the feeling of having a non-restful sleep. It must be presented with a certain frequency, at least 3 times a week, and has consequences for daytime operation.

What can you do

If the disorder is transient hypnotic drugsprescribed by your doctor are effective. The problem is different if we are confronted with persistent insomnia over time. In this case, the scientific evidence considers it as an appropriate and effective treatment. psychotherapeutic. A good therapeutic program includes the following phases:

1. Define the nature and severity of the disorder to badess its impact on quality of life
2. Knowledge of insomnia and how it manifests, to make this disorder a problem to solve and not an insurmountable problem.
3. Learning good hygiene techniques and relaxation of sleep
4. Training in the management of thoughts that appear when we are in bed and inevitably interfere with our sleep

But what each of us can do now is follow a correct "sleep hygiene"In fact, there are environmental conditions conducive to good rest.

Here is what we can do to maintain a "healthy" sleep:

1. Have a schedule adjust for the morning alarm
2. make regular exercise, avoiding intense physical exercise in the 4 hours before bedtime
3. Keep a good ventilation in the room, use a good mattress and encourage silence
4. Keep an ambient temperature between 18 and 20 degrees
5. Eat a light dinner
6. Do not take caffeine and limit tobacco in the hours before sleep
7. Do not take too much liquid in the evening to avoid waking up to go to the bathroom
8. Use the room only to sleep, avoid looking at the computer or television in the room

These small measures, if done with regularity and determination, will allow you to improve your quality of sleep, with the positive consequences that follow during your day.

Good formation.

More detailed information can be found on www.nicolettasavoye.it

For information:

Nicoletta Savoye

346 2203071

Received by appointment at Ecoworking, 11020 Quart

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