Insomnia, that is not being able to fall asleep or end a night of rest without waking up, is the main sleep disorder and has always afflicted many people. During the Covid-19 pandemic, however, there was a strong increase in this phenomenon, so much so that experts have coined a specific term to define it: coronasomnia.
, due to fear of contracting the virus, worries for loved ones, social isolation and the inability to work or do it in the best conditions. The audience of those who have been struggling to rest for about a year is therefore large and this is also demonstrated by two researches.
The first, conducted in the United States, certified that between February 16 and March 15, 2020, there was an increase of almost 15% in sleep medication prescriptions; while the second, carried out by the British Sleep Society, showed that 70% of Britons between the ages of 40 and 63 have experienced changes in their sleep-wake rhythms since the first lockdown.
Who is most at risk
The most vulnerable people, who have previously suffered from accentuated stress and anxiety, those who suffer from psychiatric problems or depression or have poor interpersonal relationships with family and friends, are particularly subject to this specific type. Finally, even a non-optimal socio-economic condition can have a significant impact because it is a source of great concern.
, or the "biological clock inside the human body that regulates all physiological activities including blood pressure, temperature, muscle tone, heart rate and sleep-wake rhythm. This" last aspect negatively affects the quality of sleep and consequently also on the " mood, energy level and the immune system, which regenerates itself during the rest phase and therefore risks being weakened.
To get the biological clock back to normal, experts recommend creating a bedtime routine, or a wellness ritual to be implemented every night before going to bed. The main rule is very simple: do not do anything stressful the hours before. going to sleep, such as paying bills, starting a fight with a loved one or watching negative news on TV or the web. Epson and a few drops of essential oils, after lighting a few candles.
Limit caffeine
Caffeine can negatively affect sleep quality, especially when taken close to bedtime. According to Efsa, the European Food Safety Authority, the maximum dose of caffeine that you should take per day is 400mg, or 4 cups, and you should stop doing it several hours before bedtime. Each person reacts differently to the stimuli that can give this type of excitement but for those who suffer from insomnia or usually have a restless sleep, it would be better to drink the last coffee no later than 14:00. This indication also applies to all other caffeinated drinks.
Reduce your alcohol intake
Since the beginning of the pandemic, there has been an increase in the consumption of alcoholic beverages in many countries around the world.
In addition to being harmful to general health, alcohol is not a friend of rest because it drastically reduces the quantity and quality of sleep in phases three and four, or the most intense and profound, which allow the body to regenerate in view of next day.
Considering that it takes about an hour for an adult person of average weight to metabolize a single alcoholic beverage, the advice is to limit the intake to one beer or a glass of wine, then drink a glass of water and wait at least 60 minutes. before going to bed If you drink more, the waiting time before trying to fall asleep should also increase.
It is also often thought that eating carbohydrates at night before going to sleep is harmful, but is this really the case?
Restrict the use of devices
Excessive time spent in front of the screens of smartphones, tablets and PCs is linked, by many scientific studies, to sleep disorders and in particular to insomnia. For this reason, it is better to turn off all electronic devices an hour before going to sleep, so as to let the brain metaphorically pull the plug and get ready to live a quieter night.
It may also be helpful to practice some stretching exercises before going to bed.
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