Did you know that around 30% of the world’s population has experienced occasional insomnia related to some stressful situation? Not only that, but about 15% of the population suffers from chronic insomnia.
There are numerous types of insomnia, but all of them are characterized by a difficulty with falling asleep or maintaining sleep. It is also considered a symptom of insomnia to have the inability to maintain restful sleep despite being able to fall asleep.
Prolonged insomnia results in mental and physical discomfort during periods when we are awake, which often ends up affecting our personal and professional life, fully changing our perception of things and how we deal with everyday life.
The causes of insomnia, as well as the way it manifests itself, can be very varied. Work stress, concern for health (of the individual or others), or financial problems are some of the most reported factors when it comes to talking about insomnia. However, as it goes on, the simple fact of suffering from it ends up generating anxiety subject to bedtime, so you could say that insomnia itself is able to feed back on itself.
However, what many people do not know is that a lot of actions that we take in our day-to-day life and that we do not associate with insomnia could be playing a key role in this fact. How we eat, the physical activity we perform, the consumption of alcohol and tobacco, or exposure to stimulating situations are some of the most important factors that are included in the concept “Sleep hygiene.”;
While it is true that not all those who do not carry perfect sleep hygiene suffer from insomnia, it is imperative that those who suffer from it take these points very seriously since it is very likely that only in this way will they be able to reverse it. Some of the most relevant tips, according to the experts, to carrying perfect sleep hygiene are the following:
- Always go to sleep and get up at the same time for 5 days a week.
- Limit the use of the bedroom to just sleep.
- Do not attempt to sleep for more than 20 minutes. After that time, it is better to leave the room and not return to it until we feel drowsy.
- Do not consume alcohol, caffeine, or tobacco in the hours before bedtime.
- Avoid naps.
- Maintain a healthy diet, avoiding heavy digestions before bedtime.
- Perform abundant physical activity but never within 4 hours before bedtime.
It is important to remember that medication should not be used to combat insomnia without first consulting a doctor, but there are several proven natural alternatives when addressing this problem.
At Pharmactive, we have developed affron®, a saffron extract with the highest purity, which has shown to improve sleep quantity and quality in a clinical trial. The secret of affron® lies in its multi-target mechanism of action, capable not only of helping us sleep better but of significantly reducing the anxiety associated with the moments before bed, getting us to face that moment with greater tranquility and serenity.
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El insomnio agudo o de corta duración (inferior a tres meses) suele producirse en respuesta a una situación estresante que resulta fácilmente identificable para la persona que lo sufre y no suele requerir mayor estudio. Sin embargo, en el insomnio crónico (superior a tres meses) sí debe establecerse un diagnóstico y se deben investigar posibles precipitantes para poder poner remedio lo antes posible.