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How to fight insomnia: 12 useful remedies

by Elia Caneppele 7 February 2021 commenti (1) scrivi commento

How to fight insomnia? Here are the 12 useful remedies that sleep psychologist Gozzi revealed to us.

How to fight insomnia? Do you no longer know what to do to overcome the lack of sleep? Work stress certainly doesn't help. From today, sleeping becomes much easier thanks to the 12 tricks recommended by Dr. Luigi Alberto Gozzi, a psychologist specializing in sleep disorders.

Come combattere l'insonnia: 12 rimedi utili


Insomnia: what to do? Anyone who works all day knows how important it is to get adequate rest during the night. Did you know that men spend up to a third of their life asleep ? Lack of sleep, or the poor quality of sleep, can have a very negative influence on health, in the long and short term.

I have found that sleeplessness is a very common disorder associated with stress. Over the past decade, the problem of insomnia has grown dramatically. Sleep disorders are a global problem that threatens the health and quality of life for 45% of the world population .

How to fight insomnia? Are there any remedies for those who sleep little ? In this article I will explain what I discovered by listening attentively to Dr. Luigi Alberto Gozzi, a psychologist and psychotherapist with a cognitive-behavioral clinical orientation. Dr. Gozzi explains what factors cause insomnia and gives us some interesting tips to deal with it and, possibly, defeat it.

Who I am? I am the author of this article on how to fight insomnia, my name is Elia Caneppele and I deal with online sales. I run the Windowo online shop, which sells window items. Unfortunately, I too have suffered from insomnia for a long time in the past. I know from personal experience how long and nerve-wracking the nights can get. Having the opportunity to be able to relate to an expert, I thought it would be interesting to deepen the topic on what to do in case of insomnia and share what I have discovered on how to fight it. Also because, as we all know, it is possible to work at full capacity only if you are fresh and adequately rested.

Insomnia being a problem that particularly touched me, that's why I decided to write this article in the Windowo blog. My authoritative source is the interview with Dr. Luigi Alberto Gozzi , psychologist and psychotherapist who carries out his profession in the city of Verona.

Insomnia: how to fight it? Here are some of the questions I asked Dr. Luigi Alberto Gozzi and his interesting answers on how to defeat insomnia .

What is insomnia?

"With the term insomnia we indicate the difficulty in falling asleep or the absence of continuity in sleep , in addition to the negative evaluation that each subject, in an individual and therefore personal way, provides on the quality of sleep itself." Dr. Gozzi himself explains.

"To put it simply, insomnia concerns the underlying causes of sleep disorders, but also the way in which the patient deals with them. Precisely for this reason, a clinical analysis must always be accompanied by a psychological evaluation . This is also because , and it is always right to remember it,   insomnia is not a pathology, but only a definition that we apply to various situations of a psychological and psychiatric nature, as well as physical.

However insomnia is a   primary disorder for those who suffer from it, because lack of sleep, non-continuity or difficulty in falling asleep creates a state of malaise that varies depending on the patient. This is why it is important to understand how to fight insomnia. "

When can simple sleep bad start to be defined as insomnia?

" Insomnia is a condition of altered quantity, quality and / or duration of sleep. It can be stressful and is often underestimated. Insomnia can present with difficulty falling asleep, early awakening and unsatisfactory sleep quality for at least 3 times a week for at least 3 months .

For simplicity we can divide insomnia into two types, depending on the severity with which it occurs in the patient:

  1. Acute insomnia: isolated and not lasting episodes, which everyone experiences sooner or later, usually as a result of traumatic events, after a long journey, for stress, or for other reasons;
  2. Chronic insomnia: occurs with the frequency of at least three nights a week and for a period of three months or more. This is the type of insomnia that requires special attention as it is not at all easy to fight.

As you can imagine, it is chronic insomnia that causes discomfort and damage to those who suffer from it, which affects almost one in 10 people. If it continues over time, insomnia can facilitate the appearance of other disorders: it is the comorbidity of 60% of generalized anxiety disorder, 41% of cases of depression and nearly 50% of requests for mental health problems. "

Why do we suffer from insomnia? Factors and causes

"The reason why some patients systematically fail to get enough sleep are different. Insomnia is a very complex disorder, not to be underestimated, because if taken to extreme consequences it can cause serious and permanent damage.

Understanding how to fight insomnia is a general problem. As I said earlier, insomnia is a very common condition. It is estimated that it affects or has affected about ⅓ of the world population. for this reason numerous studies have been conducted over the years on the causes and treatment of this disorder, to try to understand it.

The factors of insomnia are:

  • Predisposing factors: allow the activation of the disorder;
  • The factors on the onset of the disorder: they are the reaction to the occurrence of insomnia itself.
  • The maintenance factors: allow the disorder to continue to manifest itself.


Let's see in detail the factors that are linked to insomnia.

There are some predisposing factors for insomnia : somatic activation factors (such as bronchial asthma, hypertension, cardiovascular disease, sleep apnea, OSAS ), cognitive and emotional hyper-activation (tendency to brooding and / or control, anxiety, hyper-vigilance at night and others) and age-related, 20% of over 60s suffer from it and the percentage increases with advancing age.

Other factors, on the other hand, affect the onset of the disorder , which manifests itself as a reactive form to events of high stress, such as bereavement, separation / divorce, family / work conflicts, illness / hospitalization.

There are also factors that maintain insomnia disorder, which are often erroneous beliefs about sleep: for example, the tendency to attribute catastrophic consequences on one's health to insomnia, to have unrealistic expectations about sleep, an incorrect assessment of the causes of sleep. insomnia or the pretense of controlling one's rest, resulting in excessive monitoring of wakefulness and sleep signals.

Here is a brief overview of the most common causes of insomnia :

  • Chronic stress;
  • Anxiety;
  • Depression;
  • Diseases and physical pain;
  • Menopause;
  • Hyperactivity of the thyroid gland;
  • Environmental factors of various types;
  • Excessive medication intake;
  • Incorrect lifestyle and incorrect diet. "

 

Why is understanding how to fight insomnia so important?

"Thanks to sleep you are able to lighten the load on the heart and mind. Rest lowers blood pressure, facilitates the memorization process, the processing of the day's information and the restoration of cognitive functioning. But falling asleep is not, however," the switch of the brain. ”To give a simple example, by any chance can you force shutdown like on your PC? The answer is:“ Obviously not . ”Forcing sleep is not the correct way to combat insomnia as it feeds physical and mental hyperactivation, because it forces you to monitor yourself to understand if you are falling asleep or not, consequently increasing a condition of psycho-physical stress.

If we wanted to compare our brain to a computer, the sleep phase would be like putting our PC on standby, the more applications are open, the longer the shutdown time will be. This is how our mind works too: worries, problem solving, planning / planning the next day, activating activities, using social networks, the fear of not being able to sleep and so on, are all factors that contribute to making the falling asleep.

Furthermore, I would like to underline that the idea with which we grew up, namely that 8 hours of sleep are necessary, has no scientific basis, it is only the result of a trivial   subdivision of the day into 3 parts of equal duration, to be dedicated to work / study, family and loved ones, and sleep.

In fact, we must remember that not all of us need the same amount of hours of sleep to feel rested , it varies from person to person, what matters is not to go below the level that we consider satisfactory. "

What are the consequences of insomnia?

"In addition to fatigue, you will tend to be less performing in the study or at work, more irritable and you may feel discomfort in some social contexts.

In fact, if insomnia lasts over time it can be the cause of interpersonal, social and professional problems, poor concentration, anxiety and worry about not sleeping. It is not uncommon for chronic insomniacs to experience an episode of major depression, hypertension and heart problems.

These are all good reasons to try to fight insomnia with all our strength. Are you wondering at this point what to do about insomnia? So let's see together which remedies can work against insomnia. "

How to fight insomnia? 12 remedies to avoid getting little sleep

What to do concretely to understand how to fight insomnia? According to the psychologist Dr. Luigi Alberto Gozzi, who has treated several patients affected by this problem during his career, there are habits and attitudes that can be, to put it simply, real " cures against little sleep ".

"Insomnia: what to do concretely? Let's see together what solutions can be adopted to combat insomnia. These are remedies to avoid little sleep.
  1. The first remedy to avoid getting little sleep that I highly recommend is to avoid taking naps scattered throughout the day;
  2. Do not engage in demanding physical or mental activity before bed , but try to keep the body in shape by doing light physical activity in the morning or in the afternoon;
  3. Avoid especially   in the evening to regularly drink coffee , take nicotine , alcohol and eat heavy food;
  4. If you have been taking sleep medications for more than a month, I recommend that you consult your doctor and plan a strategy with him to try to reduce them gradually;
  5. If you have thoughts that might take you away from sleep , find a place and a time in the day to think about it, but making sure that that place is not the bed and that moment does not coincide with the phase of falling asleep;
  6. Carve out 20-30 minutes before or right after dinner for yourself, engaging in thoughts that usually disturb sleep. Sit alone in a quiet place with a pen and paper writing:
    1. The pending things of the day, how and when to do them;
    2. The agenda of the day after;
    3. Significant positive or negative episodes of the day and what you think and feel about them;
    4. Future concerns and any realistic possible solutions;
    5. Write the word "END", fold the paper and place it in an envelope or drawer.
  7. If old or new concerns emerge during the course of the evening, Remind yourself that you have done everything possible to deal with them and bring attention back to the activity you are doing;
  8. Go to sleep only when you realize you are sleepy and have a hard time keeping your eyes open;
  9. Better to use the bed only for sleeping , avoiding recreational activities;
  10. If you wake up during the night, don't linger too long waiting to go back to sleep, but get up and go to another room ;
  11. To reduce physiological activation, practice relaxation techniques and adopt a positive attitude;
  12. Preferably always get up at the same time .

Remember that proper sleep management can really make your life happier. I hope these remedies to avoid getting little sleep can help you understand how to fight insomnia. "

What is the World Sleep Society? Insomnia Cures: A Worldwide Problem

Did you know that there is also a large international association to evaluate how to fight insomnia at an international level? The fundamental mission of the World Sleep Society is to promote sleep health around the world . The World Sleep Society promotes and encourages education, research and patient care around the world, particularly in parts of the world where the practice of sleep medicine is less developed.

The World Sleep Society also acts as a bridge between different sleep societies and cultures, supporting and encouraging the worldwide exchange of clinical information and scientific studies related to sleep medicine.

The World Sleep Society also seeks to encourage the development and exchange of information for global and regional standards of practice for sleep medicine.

The very existence of this international reality is useful to make us understand how important it is not to underestimate the problem of insomnia. It is right to make every effort to try to find cures to sleep satisfactorily and live the rest of our day peacefully.

Fighting insomnia: 6 natural remedies to avoid getting little sleep

have you wondered how to fight insomnia by natural means? Did you know that there are also natural remedies that can help us in our fight against insomnia? Obviously they are not to be considered substitutes for therapy or the use of drugs. However, the fact of finding further help against isomnia also makes these natural remedies interesting (which we will now go briefly to see).

In fact, in nature there are several plants with relaxing properties , able to help sleep. Many of the plants and herbs that will be described below are mainly consumed as infusions, herbal teas or herbal compounds.

The main natural remedies to combat insomnia are:

  1. Lemon balm : this plant has sedative and anxiolytic properties. The leaves of lemon balm, rich in essential oil, provide calming effects on states of anxiety, and are also relaxing for the muscles.
  2. Linden : has sedative effects on the central nervous system. It helps to relieve tension, calms nervousness and headaches, helping sleep.
  3. Hawthorn : also has a sedative effect on the nervous system and also acts as an antispasmodic. Hawthorn is particularly recommended for very nervous people, as it reduces emotionality, tachycardia, palpitations, agitation and distress.
  4. Valerian : helps to reduce the time to fall asleep, improves the quality of sleep and is therefore indicated for ailments such as insomnia and anxiety.
  5. Chamomile : this plant has a relaxing effect as it has anxiolytic and antidepressant activity.
  6. Passionflower : the sedative and anxiolytic properties make this plant an effective remedy in fighting insomnia.

A further solution to help fall asleep can be the use of soothing plant-based essential oils to be added to the water of a room diffuser. The commonly appreciated oils are those of lavender, jasmine, marjoram and rose.

Final thoughts on insomnia

I thank Dr. Luigi Alberto Gozzi for sharing his great experience with us. Thanks to his 12 tips I was able to fight insomnia and start working again, increasing the quality of my days (and nights). I hope that you too can succeed in your intent.

Insomnia: what to do? Do you think you need help?

If you have come to the conclusion that you are unable to face your battle against insomnia alone, I recommend that you consult an expert .

If you don't know what to do to deal with insomnia, I can only advise you to get in touch with Dr. Gozzi. Sharing of objectives, transparency, trust and empathy are the basis of the way of working of Dr. Luigi Alberto Gozzi. All the useful information in this article is proof of his careful preparation on insomnia treatments.

When is it right to contact an expert to combat insomnia?

When should we stop trying to get by and instead turn to an expert for outside help in our fight against insomnia? I asked Dr. Gozzi, as the last question of our interview. Her answer follows.

"I do not want to speak for all my colleagues, but I can tell you when it is right to contact me for an evaluation of the problem. I am not the right person for you if you are not motivated, if you think you do not have the need or the desire to put yourself in discussion to achieve your goals, if you believe that taking this path requires no commitment for both of you. Are you ready to fight to overcome insomnia? I can't wait to meet you. "

How to beat insomnia? Useful contacts

Having reached the end of this interview, I thank Dr. Gozzi for his willingness to share his great knowledge on insomnia and his valuable advice on how to deal with it and overcome the problems of falling asleep on the Windowo blog.

In case you feel you need the help of an expert, I would like to point out the contacts of Dr. Luigi Alberto Gozzi:


If you have a question or comment on how to fight insomnia you can simply comment under this article .

We thank you for reading this content on how to overcome insomnia and wish you many nights of rest.



Elia Caneppele
Elia Caneppele

I'm Elia Caneppele, author of this article and founder of Windowo, the Italian shop specialising in the online sale of products for windows. My speciality is doing SEO for ecommerce and blogs, which, in simple terms, means getting people to find us on the Internet.

Since 2014 I have been a digital entrepreneur and, in addition to managing Windowo, I also deal with the communication of Autismo.it. I create content trying to convey as much value as possible to our customers.

Below I leave you the links to my social networks: I can't wait to get in touch with you personally.

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4 August 2021

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