How to sleep longer and better without pills: count to 13

If you have trouble falling asleep or want to sleep better, there is no need to resort to pills. Take note of these tips to sleep more and better.

Medications do have some sort of adverse effects, but the unintended consequences far outweigh the beneficial ones. For example, an antibiotic can give us an upset stomach for a few days, but in return it effectively fights bacteria that could cause serious problems and even death. There are those who suffer from a chronic disease and must take medication throughout their lives, but the normal thing is that drugs combat specific health problems and, once overcome, do not require any medicine.

However, this is not always the case with sleeping pills, according to data handled by TKE Home Solutions,Between 30 and 40% of Spaniards have transitory insomnia, one of the main reasons why they start taking anxiolytics and, on many occasions, their use is perpetuated. Sleeping pills should be a temporary remedy, not a regular one. When taken for a long time they create addiction and can cause memory problems, confusion, loss of reflexes, lack of concentration, low performance... especially in older people, who are, in general, those who use these drugs the most since they are usually the ones who have the most difficulty falling asleep. In addition, they lose their effectiveness. Sometimes, the relaxing effect lasts during the day, which increases the risk of accidents.

But, then, should we stop taking sleeping pills? The answer is no, or at least not without medical supervision. There are sleep and wake disorders that do require medication. However, in other cases, re-education could be attempted. In any case, these medications should never be withdrawn abruptly because they can produce dependency symptoms with symptoms of anxiety, tremors, irritability, dizziness, risk of falling... If someone wants to stop taking anxiolytics, they should consult their doctor and, if he considers it appropriate, he will prescribe other transition medications or prescribe a slow and progressive decrease in doses.

Sleep is essential for life and to preserve physical and mental health. It is necessary to rest the hours that each one needs, which in older people is usually between six and nine. Experts remind that sleep patterns change with age. Here are his most effective tips for having a good night and trying to forget about sleeping pills:

1. Keep regular hours

Habits help you sleep better. You have to go to bed and get up at the same time every day. For example, go to bed at twelve and get up no later than eight hours later, regardless of whether or not you slept well.

2. The nap, better short

Some people take naps known as "pajama and potty" for three hours and then think they can sleep at night for another seven hours. It is advisable to sleep no more than half an hour if the custom is to rest at noon and, if possible, do so on the sofa or in an armchair, with light and ambient noise, in a different environment from the one used for night sleep.

3. Practice exercise every day

If possible, go to the gym, swim, do yoga, pilates... If not, practice a daily exercise routine at home, but better in the morning or at least three hours before going to bed. In addition, it is advisable to walk for a while in the fresh air. Sport and active life are directly related to the quality of sleep.

4. Use the bedroom to sleep

Ideally, there would be no TV, no listening to the radio, no use as a reading room... You go to bed to relax and sleep. Cell phones, totally prohibited if we are in bed!

5. Create a good atmosphere

The bedroom should be a place where you feel comfortable, with pleasant decoration and relaxing colors. It is important to isolate it from noise with appropriate windows. It is convenient to be able to reduce or suppress the light according to preferences, but maintaining a certain emergency lighting or the ease of turning it on and not taking risks in case of having to get up during the night. Avoid having screens on or flashes from the street. A good mattress and a quality pillow are essential. The temperature of the room must be cool, not cold, much less hot, to avoid waking up.

6. Have a routine

Just as children are taught to sleep after a good night story, adults must have their routine: read for a while, watch a quiet TV show, do a crossword puzzle, take a bath... You have to follow a process to be repeated every day just before going to bed to sleep.

7. Sunbathing (in moderation)

The sun has its risks, but also great advantages: it helps you sleep better because it facilitates the secretion of melatonin, the hormone that regulates the circadian rhythms of sleep and wakefulness. To avoid adverse effects, it must be taken first thing in the morning or late in the afternoon, never between 12 and 4 pm, and less than ten minutes a day is enough. Just hit the face, hands, neckline and forearms. It can be taken at home, in a sunny room, opening the window, or in the park, while taking a walk. The sun also allows the synthesis of vitamin D, essential for bones and so necessary in the elderly. Of course, always using sun protection.

8. Do not smoke or drink alcohol, especially before going to bed

Nicotine is bad at all hours, but it also harms sleep. Also that of those who are next to smokers. Alcohol, although at first it may seem to help sleep, causes an artificial drowsiness, probably increases snoring, and awakening will occur as soon as its sedative effects wear off. On the other hand, it dehydrates.

9. Avoid exciting drinks

Exciting drinks such as tea, coffee, colas do not promote sleep. Some people believe that nothing happens if you drink coffee at noon or tea in the afternoon, but its effects can last for hours and make it difficult to fall asleep.

10. Maintain a healthy diet

Eating well and not being overweight is a health factor that affects general well-being and sleep in particular. In addition, it is necessary to avoid copious dinners and foods that can slow down or hinder digestion late in the day, such as fried foods, garlic, spicy foods, etc.

11. Reduce fluid intake after a certain time

Everyone knows it: Drinking fluids shortly before going to bed will cause you to wake up to urinate.

12. Parking problems

You have to learn to manage worries, bad memories, anger... It is important to know how to send them to another room and get into bed visualizing pleasant situations, a pleasant landscape or a banal thought such as what to wear tomorrow or what to make for lunch . Good emotional management is essential to fall asleep.

13. And if not... it will be again

Falling asleep is not automatic nor can it be controlled at will. If after a while you don't fall asleep, it's not a tragedy. One option is to remain calm, enjoying the rest, the darkness, the silence... But if the situation of insomnia generates anxiety, it is preferable to get up and read in the living room until numbness sets in. Then try again and, if it doesn't work, repeat the process of getting up and going to bed as many times as necessary.