The insomnia is a sleep disorder that affects a large part of the population at some point in their lives. Understanding why it occurs is fundamental to addressing its causes and finding effective solutions. The reasons behind insomnia are varied and often intertwined, including physical, psychological and environmental factors.

Physical factors

• Medical conditions: certain health conditions, such as acid reflux, asthma, thyroid disease, and chronic pain, can interfere with normal sleep.
• Hormonal imbalances: Hormonal changes, particularly during the menopause in women, can lead to insomnia due to alterations in oestrogen and progesterone levels.
• Stimulant substances: consumption of caffeine, nicotine and some medications can disrupt sleep cycles.psychological factors
• Stress and anxiety: periods of high stress and anxiety disorders can keep the mind in a state of alertness that makes it difficult to fall asleep.
• Depression: depression is often associated with changes in sleep patterns, including insomnia or hypersomnia (oversleeping).

Environmental factors

• Sleep environment: an inadequate sleep environment, including noise, extreme temperatures or an uncomfortable bed, can be an important trigger for insomnia.
• Exposure to blue light: blue light emitted from electronic device screens can interfere with the production of melatonin, the hormone that regulates sleep.

Lifestyles

• Irregularities in sleep schedules: Frequent changes in sleeping and waking times, common in shift workers, can disrupt the internal biological clock.
• Lack of pre-sleep routine: the absence of a relaxing bedtime routine can make it difficult for the body and mind to transition to sleep.

Genetic factors

• Genetic predisposition: in some cases, insomnia may have a hereditary component, meaning that some people may be genetically predisposed to experience this disorder.

To combat insomnia effectively, it is crucial to identify the specific underlying causes in each individual and adopt a personalised approach. This may include lifestyle changes, relaxation techniques, adjustments to the sleep environment, and in some cases, medical or psychological intervention.

A thorough understanding of the multiple causes of insomnia is the first step towards regaining the restful, healthy sleep that is essential for a good quality of life.

The insomnia is a sleep disorder characterised by persistent difficulties in falling asleep, staying asleep during the night or waking up too early without being able to go back to sleep. These difficulties can lead to unrefreshing or poor quality sleep, significantly affecting energy, daytime performance, emotional health and overall quality of life.

Main features

• Difficulty initiating sleep: problems falling asleep at bedtime.
• Difficulty in maintaining sleep: frequent awakenings during the night or interrupted sleep.
• Early awakening: waking up much earlier than the desired time and not being able to get back to sleep.
• Unrefreshing sleep: feeling of not having had adequate rest, even after spending enough hours in bed.

Health impact

Insomnia not only affects the ability to sleep well but can also have long-term consequences on physical and mental health, including:

• Fatigue and daytime sleepiness: difficulty staying awake and alert during the day.
• Decreased performance: problems with concentration, memory and motor skills.
• State of mind: irritability, anxiety or symptoms of depression.
• Physical health: increased risk of cardiovascular disease, diabetes and obesity.

Types of insomnia

• Transient insomnia: duration of a few days, usually caused by stress or temporary environmental changes.
• Short-term insomnia: persists for weeks and may be related to ongoing stress factors or health problems.
• Chronic insomnia: lasts a month or more and can be the result of complex factors, including chronic medical conditions, mental health problems or poor sleep habits.

Treatment and management

Treatment of insomnia can vary according to its cause and severity. Strategies include lifestyle changes, improved sleep hygiene, relaxation techniques, cognitive behavioural therapy for insomnia (CBT-I), and in some cases, medically supervised medication.

Recognising insomnia and its impact is the first step towards a proactive approach to improving sleep quality. Seeking professional advice can be essential to identify the underlying causes and develop an effective treatment plan.

There are various types of insomniagenerally classified according to their duration and underlying causes:

• Transient insomnia: lasts for a few days and is usually related to occasional stressful situations or temporary changes in the sleep environment.
• Short-term insomnia: can last up to three weeks and is often due to ongoing stress, emotional problems or illness.
• Chronic insomnia: is considered chronic when the sleep disorder persists for more than three weeks. It may be the result of chronic illness, mental health problems or poor sleep habits.

Each type of insomnia requires a treatment approach tailored to its specific causes and severity of symptoms.

Know if you suffer from insomnia involves observing a range of symptoms and behavioural patterns associated with sleep difficulties. Although we may all occasionally experience a bad night's sleep, insomnia is characterised as a persistent problem that significantly affects quality of life. Here are some key signs:

Difficulties in falling asleep

If you regularly find yourself tossing and turning in bed for more than 20-30 minutes before you can fall asleep, this could indicate insomnia.

Nocturnal awakenings

Waking up several times during the night with no apparent cause and having trouble getting back to sleep is another common sign of insomnia.

Waking up early

Insomnia can also manifest itself as waking up much earlier than planned in the morning and not being able to get back to sleep.

Unrefreshing sleep

Even after spending enough hours in bed, you feel as if you haven't rested, which leads to daytime fatigue.

Fatigue and daytime sleepiness

A constant feeling of tiredness during the day, the need for naps or drowsiness could be the result of insufficient or poor quality sleep.

Impact on daily performance

Difficulties in concentration, memory, and impaired work or academic performance can be consequences of insomnia.

Irritability and mood swings

Insomnia can affect your mood, causing irritability, anxiety or depression.

Concerns about sleep

Constantly worrying about your ability to sleep and the impact insufficient sleep has on your life is also a sign of insomnia.

If you experience these symptoms on a regular basis, it is advisable to consult a healthcare professional to assess your situation and discuss treatment options. Insomnia can be a symptom of other medical or psychological conditions, so it is important to address it holistically.

The melatonin is the hormone primarily responsible for regulating the sleep-wake cycle in the human body. Produced by the pineal gland located in the brain, melatonin release is closely linked to the light and dark cycles of the environment, acting as an internal signal that prepares the body for sleep.

Functions of melatonin

• Sleep inducer: melatonin helps signal the body that it is time to get ready for sleep, facilitating the process of falling asleep.
• Regulator of circadian rhythm: helps to synchronise our biological clock, ensuring harmony between sleep and wakefulness in accordance with natural light patterns.

Factors affecting its production

• Exposure to light: light, especially blue light from electronic screens, can inhibit melatonin production, negatively affecting sleep patterns.
• Age: melatonin production tends to decline with age, which may explain why some older people experience difficulty sleeping.
• Lifestyles: Irregular sleep schedules and exposure to brightly lit environments at night can disrupt natural melatonin production.

It is important to maintain healthy practices to promote adequate melatonin production, such as reducing exposure to screens before bedtime and maintaining a regular sleep routine. In some cases, under medical supervision, melatonin supplements may be recommended to help regulate sleep.

To naturally increase the levels of melatonin in the body and improve the quality of sleep, a number of strategies related to diet, lifestyle and bedtime routine can be adopted:

Feeding

• Eat foods rich in melatonin: some fruits and foods such as cherries, nuts, sunflower seeds and whole grains contain melatonin.
• Include foods rich in tryptophan: this essential amino acid, found in dairy products, poultry, eggs and pumpkin seeds, is a precursor of serotonin, which in turn is converted into melatonin.
• Magnesium and calcium: these minerals, found in green leafy vegetables, nuts and dairy products, help in the production and regulation of melatonin.

Routine and lifestyle

• Keep a regular sleep schedule: going to bed and waking up at the same time every day helps regulate your biological clock and melatonin levels.
• Optimise your sleep environment: keep your room dark, quiet and at a comfortable temperature to encourage the release of melatonin.

Relaxing practices

• Pre-sleep rituals: establish a relaxing bedtime routine, such as taking a warm bath, reading a book or practising relaxation techniques such as meditation.
• Limit naps: avoid long or late naps, which can affect your night's sleep.

Supplementation

• Consider melatonin supplements: Under the supervision of a healthcare professional, melatonin supplements may be an option for regulating sleep patterns, especially in cases of jet lag or shift work-related sleep disorders.

It is important to remember that these methods can vary in effectiveness from person to person and that a holistic approach is often most effective. If insomnia persists despite these efforts, it may be helpful to consult a sleep specialist to explore other treatment options.

Lack of sleep or insufficient sleep can have significant and far-reaching consequences on a person's physical, mental and emotional health. Here are some of the most prominent impacts:

Physical health effects

• Weakened immune system: lack of sleep can weaken the immune system, making a person more susceptible to infections.
• Increased risk of chronic diseases: sleep deprivation has been linked to an increased risk of developing heart disease, type 2 diabetes, obesity and hypertension.
• Hormonal imbalances: Lack of sleep can affect the production of important hormones, such as those that regulate appetite, which can lead to weight gain.
• Fatigue and reduced physical performance: energy and stamina can decrease significantly, affecting the ability to perform daily activities.

Effects on mental and emotional health

• Memory and concentration problems: Lack of sleep can affect cognition, attention, concentration and executive functions.
• Mood swings: irritability, anxiety and increased likelihood of developing mood disorders such as depression are associated with insufficient sleep.
• Diminished decision-making capacity: lack of sleep can impair judgement and increase the propensity to make risky decisions.

Long-term effects

• Premature ageing: chronic sleep deprivation can accelerate the ageing process of the skin and other organs.
• Decreased quality of life: the combination of physical and emotional effects can significantly reduce overall quality of life.

It is important to address the underlying causes of insomnia or lack of sleep to mitigate these risks. Adopting good sleep habits and, in some cases, seeking professional help, can be crucial steps to regaining a healthy sleep pattern.

Various fruits contain melatonin, a hormone that regulates the natural sleep-wake cycle.

Including these fruits in your diet can help improve sleep quality, especially if consumed at night. Some of these fruits are:

• Cherries: especially tart cherries, are known for their high melatonin content. One study suggests that tart cherry juice can improve both the duration and quality of sleep.
• Bananas: In addition to being a good source of potassium and magnesium, which act as natural muscle relaxants, bananas contain a small amount of melatonin.
• Pineapples: Research has shown that pineapple consumption can significantly increase melatonin levels in the body.
• Oranges and grapefruit: these citrus fruits contain melatonin and can have a positive effect on sleep.

Incorporating these fruits into the diet can be a natural way to promote melatonin production and improve sleep.

However, it is important to remember that the effect can vary from person to person and that good sleep hygiene and relaxing practices are equally important in combating insomnia.

Falling asleep in as little as 2 minutes can seem like a challenge, especially for those who suffer from insomnia.

However, there is a technique known as the military method, used by the US military to help soldiers fall asleep quickly in less than ideal conditions.

This method requires practice and consistency, but many find that it significantly improves their ability to fall asleep quickly.

Steps of the military method

• Physical relaxation:
  Lie down in a comfortable position and close your eyes.
  Relax the muscles in your face, including your tongue, jaw and the muscles around your eyes.
  Lower your shoulders as far as possible, followed by your upper and lower arms.
  Exhale, relaxing the chest followed by the legs, starting from the thighs downwards.
• Mental relaxation:
  Clear your mind for 10 seconds. Imagine a relaxing and peaceful environment. If this does not work, mentally repeat "don't think" for 10 seconds.
• Consistency:
  The key to making this method effective is consistency. It may take a few weeks of regular practice before you start to notice a significant improvement in how quickly you can fall asleep.

Although this method does not guarantee 2-minute sleep for everyone, especially those with underlying sleep conditions, it can be a useful tool to promote rapid relaxation and improve sleep onset.

It is important to mention that if insomnia is a recurring problem, consulting a health professional is essential to address any underlying causes and receive appropriate treatment.

Maintaining a regular sleep schedule is essential to improve the quality of your rest and your overall well-being. Here are some practical tips:

• Establish a consistent routine: Go to bed and get up at the same time every day, even on weekends. Regularity reinforces your sleep-wake cycle.
• Prepare your environment: make sure your room is conducive to sleep. It should be dark, quiet and cool.
• Limit naps: if you need to take a nap, try to keep it to no more than 20-30 minutes and avoid them close to your usual bedtime.
• Avoid stimulants and heavy dinners: don't consume caffeine or heavy meals close to bedtime, as they can interfere with your ability to fall asleep.
• Relax before going to sleep: create a bedtime ritual that helps you relax, such as reading a book, taking a warm bath or practising relaxation techniques.
• Avoid bright screens before bedtime: blue light from electronic devices can disrupt your circadian rhythm. Try to turn off these devices at least one hour before bedtime.

Implementing these habits can help you develop a more regular sleep schedule and significantly improve your sleep performance. quality of sleep.

• Use of mindfulness meditation techniques: practising mindfulness before going to sleep can help calm the mind and prepare the body for deep rest.
• Foods that promote sleep: incorporate tryptophan-rich foods into your diet, such as bananas or dairy products, which promote melatonin production.
• Aromatherapy: use essential oils such as lavender in a diffuser to create a relaxing atmosphere in your bedroom.
• Cognitive behavioural therapy for insomnia: considers this therapy to be effective in the treatment of chronic insomnia.
• Writing or journaling of concerns: Taking time before bed to write down your worries can help to free your mind from stress.

These alternatives offer a complementary approach and may be particularly useful if conventional methods have not been effective.