What are the causes of insomnia and what techniques can help improve sleep quality?
Insomnia is a sleep disorder both for falling asleep and maintaining it over time. We have two fundamental types of insomnia, temporary insomnia (lasts less than three weeks) and chronic insomnia (lasts more than three weeks). Regarding techniques that can help improve sleep quality, we would have: Maintaining a regular schedule, waking up and going to bed at the same time, engaging in relaxing activities before bedtime (Hot bath, reading, or practicing relaxation techniques) consumption of melatonin, ashwagandha.
It is also considered important to avoid stimuli before sleep, such as consuming caffeine or alcohol or using technologies.
What are healthy sleep habits and how to establish an effective sleep routine?
As mentioned earlier, establishing a regular schedule of waking up and going to bed in the same time frame, engaging in relaxing activities before bedtime such as reading a book or practicing relaxation techniques to prepare the body for rest, creating a conducive sleep environment (cool, dark, and quiet room, limiting exposure to electronic devices, avoiding heavy meals and caffeine before bedtime or limiting naps) can be habits that help you establish an effective sleep routine. Finally, as mentioned, treatment with natural supplements such as magnesium, melatonin, or ashwagandha can be very beneficial for establishing a healthy sleep habit.
What practical tips can help fall asleep more easily at night?
Use the room and bed only for sleeping or intimate activities. Avoid using it for work, watching TV, or playing video games. Avoid stressful situations before going to bed. Exercise regularly, as it helps improve sleep quality, but try not to exercise intensely too close to bedtime. Also, establishing a routine before going to bed to train your body and mind to recognize when it's time to sleep can be a very good idea.
What is sleep apnea, and what treatments are available for this condition?
Sleep apnea is characterized by a repeated interruption of breathing during sleep. This cessation of breathing occurs due to an obstruction in the throat, specifically due to the collapse of the muscles that keep the upper airway open. This collapse of the muscles can be total in the case of apneas or partial, in the case of hypopneas. The treatment of apnea may vary depending on the severity and conditions of the patient. Typically, the standard treatment in these cases is with the continuous positive airway pressure (CPAP) device or the mandibular advancement device.
What are the most common sleep disorders, and how can they be diagnosed and treated?
There are two main causes of insomnia, primary causes (Physiological changes: Age, circadian rhythm disorders, and drug consumption). We can also have sleep disorders due to secondary causes (Diseases: pulmonary disorders such as apnea syndrome, cardiovascular alterations, psychological or psychiatric disorders, among others).