- Rest Why do you wake up at 3 a.m. and have such a hard time getting back to sleep?
It symbolizes the freshness and the healthy aspect that is valued so highly in times of the cult of wellness like no other. However, Jennifer Aniston has just admitted that she limps by one pillar of the wellbeing she so well represents… apparently: comfort. The special thing is that the actress has revealed that He has been battling sleep problems for 30 years. And he has managed to reduce them only thanks to yoga, stretching and meditation.
Why does insomnia happen? Sonia Montilla Izquierdo, clinical neurophysiologist and member of the Clinical Neurology and Neurophysiology Service of Sanitas La Moraleja University Hospital, explains it to us. “exist various reasons Which can lead to poor quality sleep. Medical conditions that cause the need to get up, such as urinary, respiratory, cardiovascular, endocrine, or neurological disorders Which causes difficulty in maintaining sleep due to lack of enough oxygen. It is also very common for problems to arise when you are suffering from an ailment along with pain that prevents you from adopting proper posture to have a restful sleep.
Marta Campo Ruano, head of the psychology service at Sanitas La Zarzuela University Hospital, also says, “The effect of other types of causes such as psychologist (mood disorders, stress, anxiety, etc.), Behaviour (lifestyle habits that can affect sleep quality, such as type of diet, intake of stimulants, physical exercise, etc.) and environment (everything related to the place of rest, such as the amount of light or noise, room temperature, decor, quality of bedding and pillows, etc.)”.
How do we know if it is insomnia or just a mild and temporary disorder? Dr. Montillo Izquierdo explains to us: “Chronic insomnia occurs when we sleep less for more than three months with effects on the patient’s quality of life, such as daytime fatigue, poor work performance, work or traffic accidents. Huh.” , change in mood, etc.
For those suffering from it, as Aniston admits, going to bed can become a real nightmare. “Indeed, it may be, but the important thing is that Take appropriate measures to prevent this from happening“, assures Montillo Izquierdo who reminds us that “being in bed without sleep can lead to more anxiety, which, in turn, makes it even more difficult for us to sleep.”
These are Campo Ruano’s recommendations for dealing with that moment: “ain’t going to sleep until we fall asleep, Do not use the bed or bedroom for any activity other than sleeping or having sex; Establish a ritual to do every night before bed, in this way, create a healthy habit that promotes sleep”.
And if in spite of all this, 20 minutes go by without us sleeping, Both the doctors advise us to “get up and have a glass of warm milk or take a relaxing bath”. Of course, “the calculation of those 20 minutes should be approximate, because if we’re looking at the clock to control them, we’ll feel more anxious”,
Like the protagonist of ‘Friends’, if we insist on tossing and turning in bed, sooner or later we will fall into the trap of obsessive thoughts. To control them, Sonia Montilla Izquierdo has proposed the use of “cognitive techniques aimed at modifying the thoughts and beliefs that may influence the onset and maintenance of insomnia.” They will include: “conflicting intentIt is used when the act of sleeping becomes a chore and, therefore, puts pressure on the patient, who, forcing himself to do so, achieves the opposite effect; Thought arrest and cognitive restructuringUsed to reduce, modify or eliminate recurring or dormant thoughts that may appear and generate anxiety; And this troubleshooting therapyAiming to interfere with the patient’s day-to-day concerns and not being able to resolve them is causing difficulty sleeping”
Campo Ruano gives us his recipe: “Sometimes, before going to bed, it helps to make a list of specific tasks that we have pending for the next day and as such, we stop obsessive thoughts or worries.” Will be able to “get” what surrounds us. It can also be useful.Identify ‘thinking errors’ This may cause discomfort (example: “this will never change”), write them down and try to find a more logical and flexible alternative to changing it”.
It also indicates the rituals to be followed for healthy sleep. “Do not consume stimulating substances such as coffee, tea, alcohol, tobacco etc., especially in the afternoon or towards the end of the day; Have a light meal and wait an hour or two to go to bed; do physical exercise but don’t do it late in the day, as it energizes the body: avoid long naps (no more than 20-30 minutes); maintain a regular sleep schedule; Avoid exposure to bright light in the late afternoon and night, and not doing activities that involve mental activity (reading, watching TV, using a computer, etc.).
And it reminds us that it is necessary to maintain “a” Suitable environment that promotes and maintains sleep, You should try to keep an appropriate temperature, avoid noise, use comfortable colors, a comfortable bed, etc.”
If necessary, you can’t do a ritual before going to bed that includes relaxing behaviors such as e.listen to quiet musicBrush your teeth, take a hot shower, etc.
old trick of count sheep It can also be useful in some cases: “It’s a routine activity that can lead to boredom and help with reconciliation. However, for some people it can be counterproductive if it requires concentration.” Which makes it difficult to relax.”
In this mission, sometimes, almost impossible, are of any use? “People who have a relaxant component can help a lot by avoiding stimulants with TENA or other stimulants,” says Montillo Izquierdo.
And this melatonin, “It is also very helpful, especially in patients who suffer from insomnia due to changes in the circadian cycle,” although, according to his colleague Campo Ruano, “it should only be taken when recommended by a specialist.”
In this sense both emphasize that “The medicine should never be taken without the advice of the doctor.and advise that “when the disorder has a significant impact on a patient’s quality of life, disrupts their personal and work relationships, with the risk of, even, suffering from accidents, a expert is consulted”.
according to the norms of