Publicado em 29/01/2020
Insomnia is a common sleep disorder that can make it difficult to fall and stay asleep, or cause you to wake up very early and not manage to fall back asleep. You may also feel very tired after waking up. Insomnia may harm not only your energy level and mood, but also your health, work performance, and quality of life.
Many adults experience short-term (acute) insomnia, lasting days or weeks. It is usually caused by stress or traumatic events. But some people have long-term (chronic) insomnia, with daytime and nighttime symptoms more than 3 times a week for 3 consecutive months. Common causes of chronic insomnia include excessive stress, shift work, irregular sleeping habits, stimulant consumption (alcohol, coffee and tobacco), medical conditions (chronic pain, gastroesophageal reflux, heart and lung problems), mental illness, and use of medications that interfere with sleep.
To avoid insomnia, it is important to have a consistent sleep schedule for all seven days of the week, exercise regularly, avoid naps, and limit caffeine and alcohol consumption at night. It is also recommended to have a comfortable room to sleep in, using it only for sex or sleep. Come up with a relaxing ritual before going to bed, like taking a hot shower, reading, and listening to soft music. Activities like stretching, meditation and Yoga may be useful for people with frequent complaints.