Tips for Combating Insomnia

At Morfeo, we care deeply about rest, which is why we want to share these tips for combating insomnia. We hope you find them useful ^_^

Table of Contents

• Insomnia

  • Causes of insomnia

• 💤 Tips for combating insomnia

  • ❌ Long naps

  • ❌ Heavy meals

  • ❌ Electronic devices

  • ✅ A good sleep routine

  • ✅ Lights out

  • ✅ Don't take your problems to bed

  • ✅ Release tension

  • ✅ Count on the best mattress

➡ Insomnia

Surely you have never stopped tossing and turning in bed without being able to sleep, gotten up to drink some warm milk to help you fall asleep and stayed wide awake , etc. Lifestyle, work, problems, or family and friends are some of the main causes of stress.

This affects our state, especially when it comes to sleeping. Because of this, depending on the amount of stress generated during the day and whether that tension has been released or not, it may be harder or impossible to fall asleep.

If this type of wakefulness lasts over time, you should consult a specialist, as you may suffer from insomnia. Insomnia is the most common cause of lack of sleep and rest. If it persists over time, it can affect your health and your daily life, so it is advisable to consult your doctor. What are its causes?

Discover how noise is the number 1 enemy of your rest.

Causes of insomnia

Mainly each person's lifestyle:

• work schedules
• family reconciliation
• technologies
• generally sedentary life

All these factors make the quality of our sleep worse and worse. We often take worries, tasks, arguments, etc. to bed. STOP! The time has come to stop and focus on our well-being. Because in the long run it will translate into better health, quality of life, and rest. Below we give the keys to start the path to well-being 😉 Keep reading!

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💤 Tips for combating insomnia

A good rest is essential for the proper functioning of the body and mind. If you have trouble falling asleep, wake up several times during the night, or don't sleep enough, you may need to change your sleep habits and routines. At Morfeo we want to give you some tips to help you combat insomnia once and for all. Take note!

Things you should avoid:

❌ Long naps

We all like to enjoy the pleasure of a good nap, but WATCH OUT, sleeping too little is as bad as sleeping too much. If your naps last more than 1 hour, it is normal that, depending on the activity carried out during the afternoon, you find it harder to fall asleep at night.

We recommend that you try reducing nap time to 30 minutes or skipping it altogether if sleep problems persist.

❌ Heavy meals

Surely more than once you have gone out to dinner and have a drink, had such a good time and are so tired that you get home and lie down immediately. WRONG! The body needs a minimum amount of time to process the food we consume and process it properly.

It is advisable to wait at least 2 hours after the last food consumed. This way, not only will you go to bed feeling lighter, but you will also avoid possible cases of heartburn during rest.

On the other hand, the type of food consumed at night also affects sleep quality. If we eat very heavy, spicy, seasoned, or very rich meals, our digestion may feel it.

The heavier and fattier the meals, the worse, the body needs more effort to process them and they can give us a feeling of heaviness.

Which translates into a bad night's rest. Opting for light and healthy dinners is a sensible decision that also promotes health and well-being.

❌ Electronic devices

New technologies have been a plus in our lives, for better and for worse. They provide us with many conveniences, entertainment, communication, and help us perform our tasks. However, they have become one of the main causes of insomnia.

We spend more and more time in front of a screen (television or mobile devices). This creates a state of alertness caused by the stimuli received, barely noticeable. Which makes falling asleep difficult, not to mention the possible addiction to certain platforms that make us keep checking our phones even at bedtime.

When we go to sleep, we need to disconnect, at least an hour before, relax, and view rest as a time of satisfaction and enjoyment. Therefore, as an activity that we should do in repose and relaxation. Surely you will notice that you sleep better.

You can also read our post about things you should never do before going to sleep

To combat insomnia and get a good rest you must keep in mind:

✅ A good sleep routine

Having a good sleep routine is essential to get a good rest. Also, if you have trouble falling asleep at night, establishing sleep habits will help your body mechanize and anticipate the time to sleep, thus preparing itself for rest.

Also, balancing your sleep schedules will also promote rest during the night. You should try to establish a sleep schedule and maintain it every day, including weekends. This way, the body will get used to having a sleep schedule and will anticipate and prepare better for bedtime.

✅ Lights out

Sleeping with the light on does not help you fall asleep; quite the opposite. To fall asleep at night, you should move away from and turn off any type of light source that could disturb your rest. This includes any device and lowering the blinds to prevent light from outside from disturbing your rest. In a dark, quiet, and well-ventilated room, you sleep much better 😉

✅ Don't take your problems to bed

Most of the time, the main cause of insomnia is usually the inability to disconnect from problems before sleeping. A very useful tip is to try to do some relaxing activity before bed: yoga, relaxation, a massage, spa, relaxing bath, etc.

Activities that help disconnect our mind from worries and stress, helping to relax the body and mind.

You should also keep in mind that stress or worries do not always come from work, but from home. As grandmothers would say, “don't go to bed angry,” it is better to solve problems, worries, or arguments before going to sleep.

You don't argue in bed; it has to be a pleasant and relaxing time, so keep problems out of bed.

✅ Release tension

Practicing some type of sport or physical activity during the day will help release tension and fall asleep at night. You have to be careful with the hours to exercise, since exercise activates the body and if it is too close to bedtime, the opposite effect can occur.

✅ Count on the best mattress

In addition to everything mentioned above, the essential thing to get a good night's sleep every night is to have the best mattress for rest. Sleeping on a mattress that is not suitable for your rest needs or in poor condition can make it difficult to rest.

At Morfeo we design our mattresses thinking about a comfortable and stable rest. Our Original Hybrid mattress, the most chosen, combines more than 2,000 pocketed micro-springs with a layer of memory foam: the springs work independently, so your partner's movements are less noticeable, and its high firmness with support prevents the body from sinking.

The pillow is also an important factor when falling asleep: a good mattress is of little use if the pillow is not comfortable for you. Choose the pillow according to your posture: the right height helps keep the neck aligned so that bedtime is more pleasant.

In this post we have given you some ideas to combat the causes that produce insomnia. If the reason you don't rest well at night is your mattress and you want to replace it, do not hesitate to contact us.

We created Morfeo so you can sleep better. Try it at home