Prolonged difficulty sleeping is something experienced by a large part of the population.
Lack of sleep can cause physical and psychological problems that interfere with our personal and professional lives.
As such, it’s important to be aware of the main symptoms and put into practice some habits that will help you enjoy a good night’s sleep.
The biggest complaints about sleep are related to difficulty falling asleep, difficulty staying asleep or poor sleep quality, resulting in a feeling of poor rest.
As a result, the person’s physical and psychological well-being and comfort are compromised.
According to a study carried out by DECO PROTESTE in July 2021, Covid-19 has increased sleep disturbance, causing the rate of Portuguese with bad nights to reach 55%.
To find out if you have a sleep disorder, it’s important to keep an eye out for the following symptoms:
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Altered sleep pattern, defined by constant difficulty falling asleep and/or insufficient sleep duration.
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Reduced sleep quality.
Characterized, for example, by a constant feeling of tiredness on waking, anxiety or agitation before or during sleep and the occurrence of constant nightmares that interrupt sleep. -
Daytime consequences, including drowsiness, fatigue, difficulty concentrating, lack of energy, anxiety, among others, which affect performance at work or school.
There are also some tips that can help you sleep better:
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Adopt regular sleep schedules – try to go to bed and get up at the same times, even at weekends.
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Avoid sleeping too much during the day – naps, when possible, can help your mood, but more than 30 minutes (at any time of the day) tends to impair your night’s sleep.
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Do physical activity in the morning or afternoon – physical activity is essential for good health and helps you sleep better, but it can cause restlessness, so it’s best to exercise up to six hours before bedtime.
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Avoid caffeinated drinks in the evening – coffee, black tea, soda and energy drinks contain stimulants such as caffeine, so they should be avoided up to five hours before bedtime.
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Eat light food for dinner – heavy, protein-rich foods, when consumed in excess at night, can disturb sleep.
Light dishes with carbohydrates are more suitable for inducing sleep. -
Avoid drinking alcohol – although the first effect of alcohol is sedative, after a while it can cause agitation.
It is therefore recommended to avoid drinking alcohol up to six hours before bedtime.
If you continue to have trouble sleeping, you should consult your doctor for professional help.
