Insomnia is a common problem, as up to 30% of the population suffers from it. Stress and changes in the sleep-wake cycle routine are common factors.

The consequences of not resting adequately are important. From an emotional point of view, suffering from insomnia can cause fatigue, irritability, anxiety, stress and depression.

Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep. The condition can be short-term (acute) or can last a long time (chronic). Acute insomnia lasts from 1 night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for 3 months or more.



The most common cause of insomnia is stress, but there are many others: an excess of stimulants, drug use, taking some medications, bad habits, not following a nighttime routine, etc.
Regarding physical health, some studies relate it to obesity, hypertension and acute myocardial infarction.


To combat insomnia you can use pharmacological treatments and sleep hygiene recommendations. Sometimes it may be necessary to use both together.

In non-pharmacological treatment, relaxation techniques are also practiced to facilitate reconciliation and promote rest.

Good sleep habits, also called sleep hygiene, can help you beat insomnia. Here are some tips:

1) Go to sleep at the same time each night, and get up at the same time each morning. Try not to take naps during the day, because they may make you less sleepy at night.

2) Don’t use phones or e-books before bed. Their light can make it harder to fall asleep.
3) Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can make you wake up in the middle of the night and hurt your sleep quality.
4) Get regular exercise. Try not to work out close to bedtime, because it may make it hard to fall asleep. Experts suggest exercising at least 3 to 4 hours before bed.
5) Don't eat a heavy meal late in the day. But a light snack before bedtime may help you sleep.
6) Make your bedroom comfortable: dark, quiet, and not too warm or too cold. If light is a problem, use a sleeping mask. To cover up sounds, try earplugs, a fan, or a white noise machine.
7) Follow a routine to relax before bed. Read a book, listen to music, or take a bath.
8) Don’t use your bed for anything other than sleep and sex. If you can't fall asleep and aren’t drowsy, get up and do something calming, like reading until you feel sleepy.
9) If you tend to lie awake and worry about things, make a to-do list before you go to bed. This may help you put your concerns aside for the night.