Insomnia

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Sleep is not a state of mood nor a matter of laziness. It is an energy source to start the day again, and also a physiological function that allows the body to repair itself, continue living optimally, regenerate cells, eliminate toxins, and serve as an internal diagnostic tool for the survival of the neurological system. Development or reconciliation problems present a risk that is often overlooked, and the most immediate effects are not just difficulty waking up, but also reduced immunity, loss of concentration, and resulting bad mood.

Over a hundred years ago, people slept well not only for the number of hours but also for the quality of the rest, partly because electric light was not available in most homes as it is today, and there were fewer distractions like televisions, the internet, mobile phones, and other devices that either take us away from the bed or accompany us. This explains why the specialist points to bad habits as the direct cause of this disorder, which is one of the most common in the global population.

Undoubtedly, every case is unique. Some people with insomnia may have difficulty falling asleep, others may fall asleep easily but struggle to stay asleep throughout the night, or wake up unexpectedly very early. Insomnia can range from mild to intense, depending on its frequency and duration. The evaluation of the insomniac is done by studying their complete medical history, although a sleep study or polysomnography may be recommended if the cause is unclear or if it is due to another disorder like obstructive sleep apnea, which are abnormal pauses in breathing during sleep.

What to do and what not to do.

Psychotherapy is recommended, which includes cognitive and behavioral techniques, as well as lifestyle changes, such as going to bed at the same time, avoiding stimulants before bedtime, and performing work, study, or entertainment activities, including televisions and phones, outside of the living room, sleep room, and intimate activities for the bed.

Rivas believes that sleeping pills are dangerous, addictive, and ineffective because they treat the symptom but not the root cause. Herbal teas and natural infusions, much less harmful, are also discarded in his practice, as he compares them to Dumbo's magic feather. In fact, it is the power people attribute to them rather than their proven effectiveness. What does work, according to the specialist, is following these recommendations to improve sleep hygiene:

• Sleep eight continuous hours, avoid naps, and rest the eyes, as they disrupt the ability to sleep well at night.
• Establish precise routines for waking up and going to bed at the same time, with or without sleep. This includes holidays.
• The bed is not for reading, listening to music, working, or watching TV. Learn to associate the idea of the bedroom solely with sleep.
• Relax and release tension before bed; never do so while tense, alert, or worried. Consulting problems with the pillow is a bad idea.
• Avoid intense physical exercise four hours before bedtime.
• It is not a myth that eating heavy meals causes nightmares. Avoid eating foods that are very spicy, protein-rich, or fatty at night. Also, avoid excessive liquids in the three or four hours before bedtime, as well as stimulants like coffee, alcohol, nicotine, or chocolate.
• Ensure you have a good orthopedic mattress, a comfortable pillow, and cozy pajamas, as well as a dark, quiet room with a temperature between 18 and 22°C and acceptable humidity conditions.
• Remember that the more effort you put into trying to fall asleep, the harder it will be to achieve.
• Expose yourself to sunlight during the day to synchronize the biological clock.
• Try to reach a healthy weight for your age and body type.
• Take hot showers in the morning and warm showers before bed.
• Urinate before sleeping to avoid waking up during the night to use the bathroom.
• Dismiss the use of hypnotic sedatives that may initially help solve the problem but can later lead to resistance and addiction.

Without sleep, there is no health.

According to Dr. Rivas, this is the most effective approach. He recommends psychotherapy, including cognitive and behavioral techniques, as well as lifestyle changes, such as going to bed simultaneously, avoiding stimulants before bedtime, and performing work, study, or entertainment activities outside of the living room, sleep room, and intimate activities for the bed.

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