I Can not Sleep What I Do: Tips to Sleep Well and Better

Sleeping well is essential for the health of people.

Physical and psychological well-being depends mainly on better sleep, good quality sleep, restoring the energy lost in day-to-day life, rejuvenating the cells, and strengthening the defenses and the immune system. In addition, good sleep is enough to create a good mood and is considered a good help for those who want to maintain a stable weight, to the extent that it helps control hunger because when we are awake, we are aware of food.

Consequences when you can not sleep

When complaints of lack of sleep and insomnia intensify, the health consequences worsen more and more. Obesity, hypertension, and diabetes are associated with poor sleep at night. Mood, psychomotor growth, and development are also affected by lack of rest and sleepless nights.

This is how diseases and sleep disorders can arise. Both are related to health problems and adopted lifestyles.

Incorporated in the framework of these pathologies found in sleep problems and relation to obesity can occur from childhood, although it is much more frequent in adulthood. The loss of sleep can lead to heart disease and condition the person’s quality of life. In the same context, we find narcolepsy, characterized by difficulty in waking up in the morning, drowsiness during the day, and periods of weakness, due to the sensation of sleeping excessively, which affects children, adolescents, and adults.

There is still sleepwalking, and it is widespread in childhood; it is commonly derived from the genetic factor. Thus we could continue to add sleep disorders to the list. However, bruxism appears (or teeth grinding during sleep) by lousy sleep, drowsiness, and nightmares.

Identifying the causes of diseases and sleep disorders is the first step to fighting the problem by choosing the best treatment and thus finding the right time to return to sleep well. Therefore, pediatric contact and primary care physician are the immediate measures since they recommend the most appropriate specialist.

 

Tips to sleep well

In addition to “counting sheep,” there are some tricks that can help you sleep well and better; you can practice some of these tips:

  • Do not play sports until 4 hours before going to bed.
  • At dinner, do not eat heavy foods that hinder digestion like red meat, and do not lie down immediately after eating.
  • Do not consume stimulant drinks such as tea, coffee, or caffeinated sodas.
  • Take a hot bath to relax, do not take a shower, but try to take a bath.
  • Do not drink much liquid at night, reducing nighttime trips to the bathroom.
  • Do not sleep with the television on, as this prevents reaching the stage of deep sleep.
  • Having sex before sleep relaxes the body and mind.
  • Take a walk after dinner; this helps you speed up digestion and, at the same time, promotes relaxation of body and mind.
  • Avoid smoking about 2 hours before bedtime; tobacco is contrary to what many think is a stimulant.
  • Try to create a relaxed atmosphere with soft music and read a book.
  • Adopting comfortable mattresses and pillows helps maintain uninterrupted sleep.
  • Finally … eliminate all the lights … and have a good night …