Insomnia: Here are the solutions to the 4 most common sleep problems

< /p> UPDATE DAY

Experts recommend six to eight hours of quality rest per night, which can be difficult to achieve for people struggling with insomnia.

In Quebec, 10% of the adult population suffers from an insomnia disorder, according to what Université de Laval researcher Charles M. Morin mentioned in an interview with The Journal on July 1, 2021. Women are generally more likely to experience insomnia, it says. 

So here are the solutions to the most common sleep problems .

1) “I can't fall asleep”

Sometimes you jump into bed before you even go to bed. “The best habit really is to go to bed when you're sleepy,” says Dr. Emmanuel During, professor of neurology at the Icahn School of Medicine at Mount Sinai in an interview with The Post >. 

Trying to force yourself to sleep can cause anxiety and make things worse.

The doctor recommends that you create a relaxation routine that you follow every night to decompress and prepare for sleep. Dim the lights and stay away from your phone.

2) “I wake up too early or in the middle of the night”

Spicy meals and heavy before bedtime can interfere with sleep, so watch what you eat for dinner.

Also, give yourself some time to fall asleep. If that doesn't work, get up.

“If you're awake for more than 20 minutes, you can leave the bedroom, go out, and do something relaxing like doing a crossword puzzle or reading a book,” said Thea Gallagher, a professor in NYU Langone Health's department of psychiatry.  

She adds that the healthiest habit is to only use your bedroom for sleeping.

3) “I have 8 hours of sleep, but I'm still tired”

Consult a doctor about being tested for sleep apnea, a common but serious disorder in which breathing stops and starts again throughout sleep.

Fortunately, the disorder is easily treatable, sufferers using a device that he places on their face before falling asleep. Although this one is quite bulky, it can be beneficial for you. It takes some getting used to.

Specialized mouth guards may also be another treatment option.

4) “I have the jet lag”

After landing, try to stay up to get to local time.

“As long as it hasn't been long [say 24 hours] since the last time you slept, you have to get through it,” Dr. Shah said.

She adds that having coffee and staying busy can help get you back on track.< /p>

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