The World Health Organization (WHO) considers insomnia to be the difficulty of falling asleep or staying asleep; or a feeling of unrestful sleep that causes significant discomfort or that interferes with social and work activities. In general, a person is considered to suffer from insomnia when problems arise at the start of or during sleep at least three times a week and for a minimum of three months.
Many people place little importance on this problem. They attribute it to periods of stress or anxiety and think it’s a one-off issue. But sleep disorders are something that we should always check because insomnia, even if mild, affects our health, mood, cognitive capacity and physical and mental performance. In addition, as the years go by, sleep is less intense and the quality of it also diminishes, so it’s a problem that isn’t going to go away, in fact quite the opposite.
Female hormones are involved in multiple functions and their decline can influence the onset of sleep disorders. n addition, it is more frequent in women who experience vasomotor problems, such as hot flushes or night sweats, due to the nightly wake-ups and anxiety that these symptoms cause. But insomnia in menopause is actually considered to be a multifactorial problem. Each case must be studied in order to make a good assessment and determine which treatment can help.
Treatments for insomnia
Insomnia should be treated based on its cause, duration and severity. Sometimes simply by establishing some lifestyle changes such as diet, exercise and avoiding toxic substances, you can achieve an improvement.
FAQs
How many hours per day is it recommended to sleep?
According to the World Health Organization, it is recommended to sleep from 7 to 9 hours a day. There are people who need less and more.
When is it considered that there is an insomnia problem?
When sleeping problems occur several times a week and for at least one month. After 3 months, it is considered to be chronic insomnia.
What should you avoid if you wake up in the middle of the night?
Getting up, eating, using electronic devices, watching TV, thinking about activities that require activating the brain or that are not relaxing.
What natural treatments can help?
Herbal infusions with a relaxing effect (chamomile, lemon balm, passion flower, lime flower, valerian), having a glass of milk (it contains melatonin), exercising regularly, and following a healthy diet…
Is melatonin safe?
It is generally considered safe to use melatonin in the short term. Unlike many sleeping medications, melatonin does not usually cause dependency, decreased effect after repeated use or aftereffects. But it can cause daytime sleepiness, headaches, irritability and interact with other drugs (anticoagulants, contraception, antihypertensive drugs, immunosuppressants, etc.), so you must always take it under a professional’s prescription. If you have any condition, please consult your doctor.
What hygiene guidelines are recommended to enable good rest?
Try to always go to bed at the same time, avoid large meals, limit nighttime activities and screen use before going to bed, reduce caffeine consumption, limit the duration of daytime naps, and regulate room temperature and lighting, so that it feels pleasant. Do moderate exercise regularly.
Is it true that taking psychotropic medication creates dependence?
Most medications prescribed for mental health are not addictive, and can be useful if required. But they should be taken for short periods of time and under medical supervision, as after some time they lose therapeutic efficacy and can cause tolerance. They also must not be stopped abruptly. You must reduce your consumption gradually to avoid adverse effects.
