"4 essential tips for treating insomnia"

There are simple adaptations to the routine, such as including relaxing therapies, that can improve the lives of those with insomnia, as lack of sleep can interfere with the physical and emotional well-being of those suffering from this condition.

Defined as a subjective experience of inadequate sleep or poor-quality sleep, insomnia affects 28.1% of the Portuguese population over the age of 18 and can lead to cardiovascular diseases, diabetes, psychological disorders, among others.

The recommended amount of sleep for adults and the elderly is between 7 and 8 hours per night. It is normal for a person to sometimes feel the need to sleep a little more or a little less. However, the ideal is to stabilize the sleep hours.

The importance of sleep for skin health

The importance of regular sleep is essential even for beauty. It is while sleeping that our skin repairs its tissues and produces a large amount of collagen.

Sleep also has an essential metabolic function and helps maintain the brain's energy functions. Therefore, it is correct to say that those who sleep few hours per night may also experience premature skin aging.

Whether for health or well-being, having a peaceful night's sleep even affects your mood and motivation for daily activities, both at work and during leisure time.

Read also: Why sleep is the most important part of your well-being

Insomnia can affect your circadian rhythm

Also known as the biological clock, the circadian rhythm is the mechanism that governs the proper functioning of our body.

Unhealthy habits, such as using screens with blue light before bed, are one of the main causes of insomnia, affecting your overall well-being.

To promote a good night's sleep, we have put together 4 suggestions below that directly impact your ability to sleep.

Take a look at each one and learn how to improve the quality of your sleep and reduce insomnia.

Exercise to tire your body

It may seem cliché, but tiring your body is indeed one of the most recommended activities for those who suffer from insomnia.

Choose activities that bring you pleasure, whether indoor or outdoor, and practice them, preferably, up to 4 hours before bedtime. This is because intense activities close to sleep time can increase endorphin production and have the opposite effect: hindering the onset of sleep.

Make breakfast your main meal

There is even a saying: 'Breakfast like a king, lunch like a prince, and dine like a pauper.' This is because breakfast should be the first meal of the day (breaking the fast) and should provide the quantity and quality of nutrients needed to start the day.

Having a very heavy meal with a large amount of fats and proteins before bed can also contribute to insomnia.

Therefore, opt for richer meals at breakfast. Choose balanced options that contain carbohydrates, proteins, vitamins, and the main nutrients to face the challenges of the day, and save lighter choices, like salads and soups, for dinner.

Try Sleep Therapy to treat insomnia

Imagine having a specific ritual that can help those with insomnia or difficulty falling asleep? It already exists! Sleep Therapy is a treatment that leads to deep relaxation.

It consists of a massage with slow and deep movements, combined with precise pressure applied to balance the nervous system, calm the restless mind, and reduce the likelihood of sleepless nights.

Turn off screens in the late afternoon

Still according to our circadian rhythm, if we think about how our body connects with nature, the end of the day and the dimming of light make our body start producing the sleep hormone, melatonin.

It is like an internal signal from our body to slow down.

However, when we expose ourselves to blue light from electronic devices like phones and tablets after dark, this visual stimulus confuses our body, reduces melatonin production, and increases difficulty falling asleep.

To prevent insomnia, experts recommend avoiding screens 1 to 2 hours before bedtime.

As bedtime approaches, it is also important to think about breathing as another tool to help us slow down. Once in bed, remember to breathe in and out deeply as a way to reduce your heart rate and prevent insomnia.

Now, just dive into this sea of tranquility and fall asleep. Sweet dreams!