This is how we spend about a third of our lives. It plays an important role that we keep discovering and our brain and body demand every day, so the night before your final exam, a very important interview, or even the night before expressing your love to a person you like, you let it go and run your bed. You can’t leave thoughts. You stare at the walls and ceiling of your room for hours without being able to sleep. If you come across it, don’t worry, there’s nothing wrong with you, it’s normal. But the constant inability to fall asleep, sleep or even lack of sleep is alarming. This is known as insomnia. Hi everyone in this article we will talk about insomnia. We used to talk about snoring, sleep and returning to the topic of insomnia. Doctors find it difficult to identify insomnia, some of us try to sleep no matter how tired we are.
Others wake up in the middle of the night and stay awake for hours, looking anxiously at the clock. Because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleep, rather than the number of hours of sleep. So, even if you spend eight hours in bed every night and still feel sleepy and tired during the day, you may suffer from even worse insomnia is a very common problem that affects more than 2 out of 5 Americans. It negatively affects your energy and mood and hinders your ability to work during the day. Persistent or chronic insomnia can contribute to serious health problems.
Although insomnia is the most common sleep complaint, it is not the only sleep disorder. It is better to think of it as a symptom of another problem. These problems can range from something as simple as consuming too much caffeine during the day to something more complicated, such as feeling overwhelmed by anxiety and anxiety problems. With this in mind, let’s look at some symptoms of insomnia, including: 1. Difficulty sleeping, despite feeling tired. 2. Frequent waking up during the night. 3. Difficulty returning to sleep when you wake up. 4. There is no refreshing sleep despite 5 long hours in bed. Unhealthy addiction to sleeping pills or sleeping alcohol. 6. You wake up very early in the morning. 7. Drowsiness, fatigue or irritation during the day. 8. Difficulty of concentration during the day. Now that we know some of the symptoms of insomnia, we can go ahead and try to understand why you can’t fall asleep.
To properly treat and cure insomnia, you need to become a sleep researcher yourself. Emotional problems, such as anxiety, anxiety and depression, cause more than half of insomnia. However, your daily habits, sleep routine and physical health can also play a role. Let’s take a look at some of the causes of insomnia # 1: Psychological causes Sometimes the insomnia lasts only a few days and goes away on its own, especially when it is associated with clear temporary causes such as anxiety during another presentation, painful separation, or jet lag. In other cases, insomnia may stubbornly persist. Stress, anxiety and depression are among the most common causes of chronic insomnia. As a result, sleep problems can also worsen the symptoms of anxiety, stress and depression.
Other common emotional and psychological causes include anger, anxiety, sadness, bipolar disorder, and trauma. Treatment of these basic problems is necessary to solve the problem of insomnia. No. The second cause of insomnia can include health problems, illnesses and some medications Many health problems and illnesses can contribute to insomnia, asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease and cancer. Chronic pain is also a common cause of insomnia. In addition, many prescription drugs can disrupt sleep. These drugs include antidepressants, steroids, corticosteroids, thyroid hormones, drugs for high blood pressure, and some contraceptives. Common over-the-counter exercises include cold and flu medications that contain alcohol, pain medications that contain caffeine, and medications such as diuretics and diet pills. 3 Sleep Disorders. Insomnia itself is a sleep disorder, but it can also be a symptom of other sleep disorders, such as sleep apnea, restless legs syndrome, circadian rhythm disorders associated with jet lag, or night work.
4 habits that cause insomnia and disrupt sleep in solving basic physical and mental problems are a good first step, they may not be enough to treat insomnia. You should also consider your daily habits. This can lead to some of the things you do to overcome insomnia exacerbate the problem. The use of sleeping pills or sleeping alcohol also leads to long-term sleep disorders. Other daily habits that can negatively affect your ability to sleep at night include an irregular sleep plan.
Often it is enough to change habits to completely overcome insomnia. However, it may take a few days for your body to get used to the change, but once you do, you will sleep better. Let’s start with a few tips. 1-Sleep Diary This is a useful way to identify habits and behaviors that contribute to insomnia. No. 2 sleep hygiene. But I’ll summarize it here for you. There are two powerful weapons in the fight against insomnia. One is a quiet and comfortable bedroom and the other is a relaxing sleep routine. Both can make a big difference in improving the quality of your sleep, make sure your bedroom is quiet, dark, cold, noisy, light and bedroom heat severe or cold, or an uncomfortable mattress or pillow and can interfere with sleep. For normal sleep. Order a biological clock by going to bed and waking up at the same time every day, including weekends.
Wake up at your usual time in the morning, even when you are tired. This will help you return to a normal sleep rhythm, close all screens at least an hour before bedtime. Electronic screens emit blue light, which blocks the production of melatonin in the body and fights drowsiness. So instead of watching TV or spending time on your phone, tablet or computer, choose another activity to relax, such as reading a book or listening to relaxing music. Avoid stimulating activities and stressful situations before bed. This includes checking posts on social media, long conversations or discussions with your wife or family or after work. Yeah, these things until morning. Avoid sleep. Taking a nap during the day can make it difficult to sleep at night.
If you feel you need to take a nap, set it for 30 minutes before 3 m. Always remember to avoid these things before bed. Drink plenty of fluids. Waking up at night to go to the bathroom becomes a major problem as we age. By not drinking anything hours before bed and going to the bathroom several times while waiting, you can reduce the number of times you wake up from sleep during the night. Although it can help you relax and fall asleep, but when released, it disrupts your sleep cycle, causing you to wake up overnight.
Try to eat early in the evening and avoid heavy meals rich within two hours of bed. Spicy or sour foods can cause stomach problems and heartburn that can wake you up at night. To find out how heartburn or gastritis affects your body, click on the video above. Dr. Caffeine. The American Academy of Sleep Medicine recommends leaving caffeinated beverages at least six hours before bedtime.
People who are allergic to caffeine may need to quit even earlier. When should you see a doctor about insomnia? If you have tried various self-help techniques without success, you should consult a sleep specialist, especially if insomnia has a high cost for your mood and health. Because many people complain that frustrating and negative thoughts and worries prevent them from sleeping at night, cognitive behavioral therapy (CBT) has been shown to be effective in treating insomnia. Cognitive behavioral therapy is a form of psychotherapy that helps the patient adjust negative thoughts, control painful feelings, and change their patterns of behavior.