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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 (lasting less than three weeks) and chronic insomnia (lasting more than three weeks). Techniques that can help improve sleep quality include maintaining a regular schedule, getting up and going to bed at the same time, engaging in relaxing activities before bedtime (such as a warm bath, reading, or practicing relaxation techniques), and using supplements like melatonin and ashwagandha. It is also important to avoid stimuli before bedtime, such as caffeine or alcohol consumption, and the use of technology.
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 at the same time, 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 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 routine.
What practical tips can help fall asleep more easily at night?
Use the bedroom 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. Additionally, establishing a pre-bedtime routine to train your body and mind to recognize when it's time to sleep can be a good idea.
What is sleep apnea, and what treatments are available for this condition?
Sleep apnea is characterized by repeated interruption of breathing during sleep. This cessation of breathing occurs due to obstruction in the throat, specifically due to the collapse of the muscles that keep the upper airway open. This collapse of muscles can be total in the case of apneas or partial in the case of hypopneas. The treatment of sleep apnea can vary depending on the severity and conditions of the patient. Typically, standard treatment in these cases involves positive airway pressure (PAP) devices or mandibular advancement devices.
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) and secondary causes (diseases: pulmonary disorders like apnea syndrome, cardiovascular alterations, psychological or psychiatric disorders, among others).