Insomnia is a disease of our modern times. The pace of life, running all day to do the things that need doing, the concerns, responsibilities, nerves are so many things today in the life of each person who is difficult to get to the night without being referred .

The fact suffer from insomnia and not sleeping at night can brings coupled with various health problems even more serious, you get to feel tired, depressed or irritable, and it is logical after all need enough sleep.

Not suffer from insomnia or stop doing something that will achieve long-term improve our health and avoid problems in the same or worse degree level in our body, because insomnia can lead to acute anxiety and depression for example.

The number of hours that adults should sleep is seven to eight hours, if you get to that number of hours you are not getting enough sleep for the body to work normally and this good is in everyone know why that never sleeps.

If you realize that you have is insomnia, here are some tips for combating insomnia is important to exercise during the day, not go to bed hungry, thirst, urination, not eating much before bedtime, keep a balanced diet, avoid stimulants like coffee or nicotine among many more.

Those are some things to avoid or start doing, but these are some home remedies to help you sleep: a cup of boiling water with mint, leave for a few minutes to warm up and drink it just before sleep, as same with two lettuce leaves, but wait for it to cool, the basil is also somnifera, but is taken with milk, a cup of milk add 3 or 5 basil leaves depending on size, take warm before bedtime, like the others, and finally the sunflower seeds with 20 grams of water and a liter of prepared tea sweetened with honey and allow to cool.

I hope that if you suffer from insomnia help placate those of advice, improving diet, eating too much before sleep, nor going to bed hungry or thirsty, eat before bed, all before bedtime, tea lettuce, mint, basil or sunflower, that way you will gradually improve.

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Although it is not clear to what extent some study habits influence the development of sleep disorders, experts say that in periods of high academic demands, if young people spend hours devoted to rest for the study, you need to reward efforts for better rest when you have the chance.

Explained Dr. Pedro Moya, a neurologist at the Medical Center’s Sleep Catholic University, the main disorders are associated with “insomnia, delayed sleep phase and parasomnias, which are nightmares and in some cases periodic limb movements during night.

For students, the specialist explained that it is more common delayed sleep phase and shows that young people have trouble falling asleep and have trouble waking up early, especially because they have a tendency to bed and wake up late, which in the opinion of the physician causing a gap with the cycle of light and darkness. This situation, as Moya explains, “is not laziness, nor is it a fact that will last a lifetime, but is very young age.

For Mario Diaz, a neurologist at the Clinical Hospital of the University of Chile, the main causes of these sleep disorders “are disorders resulting from poor sleep hygiene, this is just bad sleep habits, which may be accentuated by various things, between it having an excess academic load.

The doctor says that young people undergo when an important effort of study and other obligations to the university, must take into consideration that “although one can adjust their sleep schedule, this has a biological limit and therefore must be respected. It is important to catch up on sleep and rest properly after having had to prepare for exams or anything that involves having to necessarily reduce the hours of rest required by each person. ”

Hours devoted to sleep

Hospital specialist for the Casa de Bello, sleep needs are highly individual: Most are around 8 hours, but some people may need a little more or a little less. “There are also what we call certain types or phenotypes, that has to do with sleeping habits,” says the doctor, adding that “there are people that works much better in the morning, rising early and is very active, but There are also people who tend to be more towards the evening or at night. ”

Mario Diaz also asserts that this situation is related to genetic variability and the important thing is “that each person or group knows what works best where, in order to arrange the times when you are studying, although you always have to consider that whatever the case, one will have to catch up on sleep, after having had to forgo some sleep schedule to study too much. ”

The healthcare argues that if “a person who has to study for an exam and has outdated until 5 am, but in the days to rest, rest and recover but should present no complications. Sleep disturbances usually occur when these situations are extended beyond the due and begin to affect various areas of functioning of the person, including the field of intellectual performance, whether academic or work, and when it begins to affect their living social “.

An important stage of sleep

In regard to the harmful effects of study, the neurologist at UC, Pedro Moya, said that they have more to do with quality of sleep, because sometimes sleep is fragmented with a lack of deep stages, such as REM sleep.

According to the specialist explained, this phase of sleep corresponds to that on which the person has dreams and is taking place in the imagination. Related to the intellect and cognitive function at this stage is when it reaffirms what they learned during the day, hence its importance during the break for a student.

In a normal rest, the doctor said that the rem corresponds to the second half of the night “so you have to respect this dream over the other. If you choose to study and then find a sleep schedule, it is preferable that after the 3 am to sleep and not vice versa.

The doctor recommends that students do not study all night without sleep because “it could also happen that if he slept a little and had a set rem sleep better knowledge and it has even better performance,” he says.

Some tips

Are varied attitudes that can be taken to combine fitness intellectual effort required in a testing phase with good sleep.

Pedro Moya adds that it must “respect the sleep always pay the debts of sleep if it is outdated, having respect for the second half of the night mostly and mainly replace the dream that has private study.”

To this specialist Hospital University of Chile, Mario Diaz, advises students that is important “that each one knows their sleep needs and try to respect the most, and if necessarily have to reduce their hours of sleep after that to recover properly. ”

“The most important is not to burst and be clear that when you are young you have the ability to adapt to these things, but eventually, if not respected or biology that deals with biological clocks and schedules with adequate sleeping, going to pass the bill later and will have serious chronic conditions that can be done. ”

“I think the most important thing is to arrange schedules, knowing yourself on what your needs and try to be disciplined and proper to consider when deciding where and when to sleep,” Dr. Diaz ended.

Standards of good sleep

These are some of the rules of sleep hygiene that the neurologist Pedro Moya, recommended to rest in good shape:

- Use the bedroom only for sleep and not for other activities
- Maintain stable schedules for getting in and out
- Avoid stimulants at night, like caffeinated drinks, tea, chocolate, etc..
- Avoid naps
- Avoid having the TV in the room
- Seek to maintain a steady pace before bedtime
- Take about 15 minutes of relaxation before going to sleep
- Do not have academic or work activity in the bedroom
- Do not eat a heavy meal

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