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The negative spiral of insomnia
We have insomnia if we have difficulty falling or staying asleep three or more times a week, which lasts for months, leading to fatigue, mood changes or difficulty concentrating.
Insomnia is partly triggered by the fear and anxiety we have about not sleeping. When we start to chase after sleep - waking up later, taking naps, going to bed too early, it decreases our sleep drive. Our brain then begins to associate the bed with anxiety about falling asleep.
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Tips to help you sleep
- Don't chase sleep. Don't go to bed early or sleep late. Don't nap.
- Don't go to be until you're sleepy. Sleepiness is when your eyes are drooping.
- Don't stay in bed unless you're asleep.
- Establish consiste...
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When sleeping problems are increasing
According to a meta-analysis, about 40% of the population has had sleep problems during the pandemic.
We know to keep a consistent schedule, avoid alcohol, caffeine and bright lights before bed and practice other sleep habits. But it is not enough to solve chronic insomnia...
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Practice good sleep hygiene
- Try to sleep for seven to nine hours a night.
- Keep consistent wake-up and bedtimes.
- Keep the bedroom cool, quiet and dark.
- Avoid alcohol, caffeine, and exercise before bed.
- Turn off your screens 30 to 60 minutes before you need to sleep.
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Sleep Disorders
- Everyone has occasional difficulty sleeping, but some people have Insomnia, a chronic problem with falling or staying asleep. Another kind of sleep disorder is Narcolepsy, which is a tendency to fall asleep periodically during the day. Narcolepsy can be dangerous, as people who experience it...
Persistent depressive disorder (PDD)
People might experience brief periods of not feeling depressed, but this relief of symptoms lasts for two months or less.
While the symptoms are not as severe as major depressive disorder, they are pervasive and long-lasting.
PDD symptoms include:
- Feelings...
The necessity to get a good sleep
There are times, in our life, when we have sleep difficulties for one reason or another.
In order to 'repair' your sleeping disorder, you might want to try whether waking up 15 minutes earlier every couple of days or, on the contrary, going to bed later by two to three hours. How...
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