Insomnia can cause health problems, cardiovascular disorders, cognitive and memory deficits. Insomniac children have learning difficulties and behavior problems. Numerous studies show that people with insomnia have more affective disorders, symptoms such as anxiety and depression. A good sleep favors the relationships of those around us, family, friends and prevents the aggravation of many mental illnesses.
If we establish guidelines and routines in sleep hygiene we can improve habits to reduce insomnia. In this sense, there are a series of guidelines called “the 10 commandments of sleep hygiene” that aim to achieve a greater quantity and quality of sleep. According to Granados Gurrola (2018), these are the guidelines
1. “Establish a regular time to go to sleep and wake up.
2. If you are in the habit of taking naps, do not exceed 45 minutes of daytime sleep.
3. Avoid excessive ingestion of alcohol 4 hours before bedtime, and do not smoke.
4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea, and many soft drinks, as well as chocolate.
5. Avoid heavy, spicy or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
6. Exercise regularly, but not right before bed.
7. Use comfortable and cozy bedding.
8. Find a comfortable sleep temperature setting and keep the room well ventilated.
9. Block out all distracting noise and eliminate as much light as possible.
10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation.”
These guidelines are recommendations to maintain healthy behavior habits, but sometimes they may not be enough to solve or improve the problem we have. For this reason, it is important to know that psychological interventions and medication can also help to modify this problem.
Approximately 50% of insomnia cases are related to psychological problems such as depression, anxiety or psychological stress. Also, people with substance use or dependence have a higher prevalence of sleep disturbances. It is suggested that there is a bidirectional relationship, that is: substance use causes sleep problems, but insomnia and insufficient sleep may also be a factor raising the risk of drug use and addiction. For more information regarding the relationship between mental illness and drug addiction, click on the following link:
In an informative way and to deepen the issue, the National Health System makes a document available to people who may be experiencing this. You can access this document by clicking here.
Xavi Ponseti
Col. Nº B-03138
Source: Granados Gurrola, A. D. (2018, 16 marzo). Los 10 mandamientos de la higiene del sueño para adultos (por la World Sleep Society). Elsevier Connect. https://www.elsevier.com/es-es/connect/actualidad-sanitaria/los-10-mandamientos-de-la-higiene-del-sueno-para-adultos-por-la-world-sleep-society
