{"id":12108,"date":"2015-11-02T13:15:15","date_gmt":"2015-11-02T13:15:15","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/shamagazine\/?p=12108"},"modified":"2023-09-27T17:20:32","modified_gmt":"2023-09-27T15:20:32","slug":"causes-and-recommendations-for-insomnia","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/en\/causes-and-recommendations-for-insomnia\/","title":{"rendered":"Causes and recommendations for insomnia"},"content":{"rendered":"<p><strong>Resting<\/strong> is a key to face the day with energy and security, but bad habits, stress and other facts sometimes make <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/services\/sleep-recovery-programme\/\" target=\"_blank\" rel=\"noopener noreferrer\">sleep<\/a> an agony for many people.<\/p>\n<p><strong>Insomnia is a sleep disorder that impedes someone to sleep enough time to feel rest and active the next day.<\/strong> It doesn\u2019t just affect at night. It&#8217;s during the next day when we face the consequences as the concentration difficulty, irritability\u2026 the amount of sleep varies depending on each people, although it\u2019s genetically known that newborns usually sleep for around <strong>18 hours<\/strong>; Adults between <strong>7,5 and 8<\/strong> and older people around <strong>6 hours.<\/strong><br \/>\nNowadays, <strong>15 percent<\/strong> of the adult population suffers insomnia. Although in most of cases it is actually a symptom of other disorder. So when treating it\u2019s important <strong>don\u2019t just to treat the symptoms but the causes that originate it. <\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Causes<\/strong><\/h4>\n<p>Here we present <strong>some of the most common causes of insomnia.<\/strong><\/p>\n<ul>\n<li><strong>Anxiety or depression.<\/strong><\/li>\n<li>A sedentary lifestyle.<\/li>\n<li>Excessive caffeine, alcohol or <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/services\/anti-tobacco-programme\/\" target=\"_blank\" rel=\"noopener noreferrer\">tobacco<\/a>.<\/li>\n<li><strong>Irregular sleeping times.<\/strong><\/li>\n<li>Making excessive <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/fitness-exercises-for-firmer-arms\/\" target=\"_blank\" rel=\"noopener noreferrer\">exercise<\/a> before going to bed.<\/li>\n<li>Chronic diseases such as <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/what-is-fibromyalgia\/\" target=\"_blank\" rel=\"noopener noreferrer\">fibromyalgia<\/a>, heart failure, ulcers.<\/li>\n<li>Diseases during sleep such as <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/what-is-sleep-apnoea\/\" target=\"_blank\" rel=\"noopener noreferrer\">sleep apnea<\/a>, restless leg syndrome.<\/li>\n<li><strong>Consumption of stimulant medications, sedatives or antidepressants.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><strong>Recomendations<\/strong><\/h4>\n<p>It is important first to<strong> change inadequate habits to finish with insomnia<\/strong>, many of them <strong>from inadequate thoughts that increase our worries<\/strong>, and others from bad habits we acquired. Whatever the problema is, we present <strong>7 recommendations that will help you fight insomnia and finally get to pleasant sleep.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Mindfulness<\/strong> &#8211; First, it\u2019s important to get a <strong>greater self-control of our mind<\/strong> while we are going to sleep, leaving the previous beliefs and replacing them for others that make our body feel relaxed. For example an <strong>excessive worried based on the consequences of bad sleep<\/strong> can generate apprehension for the next night and make the problem bigger.<\/li>\n<li><strong>Punctuality <\/strong>\u2013 Try to <strong>get up and go to sleep at the same time everyday.<\/strong> Who hasn\u2019t been in bed till noon on a Sunday and was unable to sleep at night? Experts recommend to not vary sleeping schedules so our \u201cbiological clock\u201d won\u2019t suffer the consequences if you have to work next day.<\/li>\n<li><strong>Don\u2019t fight<\/strong> &#8211; Go to bed only when you are tired. Accept it. If you can\u2019t sleep after 15 minutes, you won\u2019t get it. <strong>Get out of bed and make a monotonous activity<\/strong> that doens\u2019t requires you concentration. The more tossing in bed you do, more frustrated will you feel.<\/li>\n<li><strong>Get free of screens <\/strong>\u2013 Although it seems obvious, it\u2019s really common to have the <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/start-your-digital-diet-learn-to-manage-the-use-of-technologies\/\" target=\"_blank\" rel=\"noopener noreferrer\">phone<\/a> close by. This affects our quality of sleep because of the <strong>brightness of the phone that perplex our brain<\/strong> making it believe it\u2019s daytime.<\/li>\n<li><strong>Feed your rest <\/strong>\u2013 Eat foods that provide melatonin as it releases and promotes sleep. For example <strong>almonds, chamomile, <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/cereals-properties-benefits-and-recipes\/\" target=\"_blank\" rel=\"noopener noreferrer\">oats<\/a>, bananas<\/strong>\u2026 Be careful because, although we shouldn\u2019t go to bed hungry, having dinner just before going to bed will impede you to rest well.<strong> We recommend you to have dinner at <\/strong><strong>least 2 hours before bedtime<\/strong> to promote sleep.<\/li>\n<li><strong>Change the chip <\/strong>\u2013 It\u2019s very important making the mental exercise to assimilate the bed, the bedtime and the <strong>bedroom environment with relaxation feelings<\/strong>, removing those emotions that produce us frustration, insomnia and activity.<\/li>\n<li><strong>Conditioning <\/strong>\u2013 One of the most difficult patterns to get in summer is to control the bedroom temperature. It\u2019s recommended to <strong>keep the bedroom at about 18 degrees<\/strong> to facilitate the rest, because cold produces the release of the sleep hormone (melatonin). In addition, it\u2019s also important to keep the room tidy as this helps to relax the mind and help us rest.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">Now that you know the causes and recommendations for insomnia, practice them to get a good sleep!<\/p>\n<p style=\"text-align: center;\">\n","protected":false},"excerpt":{"rendered":"<p>Resting is a key to face the day with energy and security, but bad habits, stress and other facts sometimes make sleep an agony for many people. Insomnia is a sleep disorder that impedes someone to sleep enough time to feel rest and active the next day. It doesn\u2019t just affect at night. It&#8217;s during [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":12125,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[32],"tags":[],"class_list":["post-12108","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-beauty"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Insomnia: Causes and Recommendations | SHA Magazine<\/title>\n<meta name=\"description\" content=\"Discover insomnia causes and recommendations for better sleep. Explore expert insights and solutions at SHA Wellness for improved sleep quality.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/en\/causes-and-recommendations-for-insomnia\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Insomnia: Causes and Recommendations | SHA Magazine\" \/>\n<meta property=\"og:description\" content=\"Discover insomnia causes and recommendations for better sleep. Explore expert insights and solutions at SHA Wellness for improved sleep quality.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/shawellness.com\/shamagazine\/en\/causes-and-recommendations-for-insomnia\/\" \/>\n<meta property=\"og:site_name\" content=\"SHA Magazine\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/shawellnessclinic\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-11-02T13:15:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-27T15:20:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2015\/11\/insomnio.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"849\" \/>\n\t<meta property=\"og:image:height\" content=\"565\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"SHA\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@shawellness\" \/>\n<meta name=\"twitter:site\" content=\"@shawellness\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/causes-and-recommendations-for-insomnia\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/causes-and-recommendations-for-insomnia\\\/\"},\"author\":{\"name\":\"SHA\",\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/#\\\/schema\\\/person\\\/3b72d023ae7d024728d6397054b837c3\"},\"headline\":\"Causes and recommendations for insomnia\",\"datePublished\":\"2015-11-02T13:15:15+00:00\",\"dateModified\":\"2023-09-27T15:20:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/causes-and-recommendations-for-insomnia\\\/\"},\"wordCount\":637,\"publisher\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/causes-and-recommendations-for-insomnia\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/wp-content\\\/uploads\\\/2015\\\/11\\\/insomnio.jpg\",\"articleSection\":[\"Health &amp; Beauty\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/causes-and-recommendations-for-insomnia\\\/\",\"url\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/causes-and-recommendations-for-insomnia\\\/\",\"name\":\"Insomnia: Causes and Recommendations | SHA Magazine\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/causes-and-recommendations-for-insomnia\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/causes-and-recommendations-for-insomnia\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/wp-content\\\/uploads\\\/2015\\\/11\\\/insomnio.jpg\",\"datePublished\":\"2015-11-02T13:15:15+00:00\",\"dateModified\":\"2023-09-27T15:20:32+00:00\",\"description\":\"Discover insomnia causes and recommendations for better sleep. 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