The side effects of the pandemic, the war in Ukraine, the rise in mortgage interest rates, the brutal increase in the cost of the shopping basket… there are many economic reasons that are forcing us to lose sleep lately. Without going very far, the company Emma recently carried out a survey whose results are revealing: one in four Spaniards acknowledges that the increase in the cost of living and the economic crisis is affecting their rest and a 30% he states that he is sleeping less than usual due to this situation.
According to this same study, carried out among people between the ages of 16 and 65, 8 out of 10 Spaniards point out that a bad rest causes them less productivity at work, in their studies and/or in domestic tasks, and 6 out of 10 feel an increase in anxiety levels (65%), a decrease in empathy (63%) and an increase in depressive feelings (60%). In addition, more than half consider that a bad night’s sleep decreases libido (56%).
Experts warn that if not remedied, this ‘financial stress’ could lead to anxiety attacks or depression. “Financial stress can be defined as anguish or pressure in the face of an economic situation full of uncertainty that generates a feeling of vulnerability or scarcity. It can directly affect our mental health if we don’t treat it and can contribute to the appearance of problems such as anxiety, depression, increased blood pressure or obesity,” he explains. Theresa Schnorbacha psychologist specializing in cognitive behavioral therapy for insomnia and a sleep scientist at Emma – The Sleep Company.
Some signs that can alert us are lack of concentration, the feeling of constant tiredness, behavior changes (apathy, sadness, irritability, among others) or insomnia. In addition, financial stress influences our emotional well-being: it can impact our family ties, create tense relationships with our partner and/or our social environment, and also at the work level, since our performance at work could be affected.
For all these reasons, the expert considers that “implementing strategies The right steps to ensure a good night’s sleep is a great first step that will positively influence how we deal with these challenges.” How to get it?
The specialist shares with 20minutos some tips that can help us achieve a beneficial ‘state of peace of mind’ that leads us to the long-awaited rest and, by extension, improves our mental health and well-being.
Do meditation exercises
Ideally a few minutes a day. “Meditation is a brilliant technique for relaxing and quieting the mind. If practiced regularly, it can improve both the quality and duration of sleep,” says Schnorbach. “Sit on the bed, with your back straight and your legs crossed. Focus your attention and try to eliminate the flow of confusing or negative thoughts that fill your mind and make you restless. It can be difficult at first, but help yourself by taking deep breaths and sitting in a quiet place. Give yourself all the time you need,” she adds.
Perform relaxation exercises
Performing relaxation exercises is very positive when it comes to falling asleep. The expert recommends the 4-7-8 technique. It consists of inhaling through the nose for four seconds, holding the breath for seven, and exhaling for a count of eight. “This breathing pattern is aimed at reducing anxiety and will help you fall asleep in minutes,” he adds.
write before going to sleep
“Writing down worries on paper will make us get them out of our heads so they don’t interrupt sleep,” explains the specialist. “Doing it a few minutes before going to bed can help ease those distressing thoughts at night,” she says.
Take a bath
A hot bath and a cup of infusion ask to be two great remedies before going to sleep. “In this way the muscles of your body will relax and you will arrive at bed with a feeling of calm and mental relaxation.” Of course, we must avoid infusions with theine, since this is a molecule that acts in the same way as caffeine: “they are stimulants of the nervous system and, therefore, they will reduce sleepiness and the feeling of tiredness”.
Listen to soothing music
Listening to relaxing music before bed also helps to relax your mind and stop thinking about those negative issues that prevent you from falling asleep. In addition, it helps relieve stress and can improve our mood, memory, and concentration. “It may also be useful to make use of the function nightshift, which will stop the music automatically after a certain amount of time. If it normally takes you about 30 minutes to fall asleep, let the music play about 15 more minutes (to be safe), but don’t let it be on all night,” he explains.
Maintain a consistent sleep schedule
To combat insomnia or difficulty sleeping, it is essential to follow a routine: “Going to bed and always waking up at the same time, as well as not eating excessively for at least two hours before going to bed, will help improve the quality of rest ”.
Avoid electronic device screens
It has been proven that the blue light emitted by these devices alters biological rhythms and the secretion of melatonin, a hormone that regulates sleep-wake cycles. “If we expose ourselves before going to sleep, our body will be confused thinking that it is still daylight and it will not exactly secrete melatonin to sleep.” It is advisable not to use these devices at least two hours before going to bed and to put the mobile in night mode so that the light it radiates is more sepia and the brain’s perception of time is not altered so much.
Get out of bed
“Although it seems contradictory, it is recommended if you cannot fall asleep. The longer you are trying, the greater the frustration will be, ”says the specialist. Schnorbach recommends trying for 20 minutes and if you can’t get to sleep, leave the room and do something else until you feel you can go back to bed.