8 Ways to Treat Insomnia That Will Help You Sleep Better.
Many people have probably experienced the problem of studying or working hard all day. At night, they want to get a good night’s sleep, but for some reason their eyelids are tight at night, they can’t sleep, they’re not sleepy and their eyelids are droopy like in the morning. Some people want to sleep but can’t. If this continues for a long time, it will ruin their work, their health, and their mind. If you want to sleep comfortably like before, follow Health to deal with ” insomnia. ” But first, let’s look at the causes of insomnia. Why do we have insomnia?
Causes of insomnia
Causes of Insomnia Due to Medical and Physical ConditionsSome diseases are the cause of insomnia, such as:
Adjustment Sleep Disorder is insomnia caused by recent triggers, such as stress, illness, surgery, loss of a loved one, or work. When these triggers are removed, insomnia returns to normal.
Jet lag often occurs in patients who travel across time zones, forcing the body to change its sleep schedule in time, making it difficult to fall asleep.
Working Conditions As a result of having to work shifts, the คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย body clock is disrupted, causing irregular sleep.
Medications Insomnia caused by medication or beverages, such as decongestants, coffee.
Psychologic Causes of InsomniaData collection found that most patients with insomnia have symptoms that affect their minds, such as stress and depression. Up to 70 percent of patients in this group have insomnia as their main symptom.
Causes of insomnia with factors that precipitate insomnia (Precipitating Factors of Transient Insomnia)
Which is usually temporary, such as:
Some diseases, when they occur, cause the patient to have insomnia, such as asthma, heart attack, allergies, dementia, Parkinson’s disease, and toxic goiter.
The result of hormonal changes, Progesteron, when this hormone is high, it will cause drowsiness during ovulation. But when the period is close to coming, there will be less hormones. It may cause insomnia. In addition, when young women are in the early stages of pregnancy and near delivery, they will also have insomnia. Due to hormonal changes, including the first period of women entering menopause, they will also have insomnia.
Changing sleep time Delayed Sleep-Phase Syndrome is another cause of insomnia, such as when it is time to sleep but you don’t sleep, causing the body to be unable to adjust in time.
Perpetuating Factors of InsomniaThere are several conditions that can make it easier for insomnia to occur.
- Psychophysiological Insomnia is caused by sleeping too early, causing insomnia, called Advanced sleep phase Syndrome, which makes the person try to fall asleep, tossing and turning, and not relaxing until it builds up and becomes stress. Patients in this group will have a rapid heart rate, wake up easily, and have a higher than normal body temperature.
- Insomnia caused by certain substances, such as alcohol, coffee. Drinking coffee or alcohol during the day and night can cause insomnia. Not to mention that drinking just a sip or a little before bed can help reduce stress and help you sleep better. But if you drink too much, you won’t be able to sleep for long and will wake up easily. When it’s time to abstain from alcohol, you’ll have trouble sleeping. Also, smokers will sleep for about 3-4 hours and then wake up due to reduced Nicotin levels.
- Melatonin levels decrease. Melatonin is most abundant in children and decreases in adults after the age of 60, which contributes to difficulty sleeping.
- Light factors also contribute to insomnia. From basic knowledge, light stimulates our bodies to wake up, even if the light is dimmed.
- Insomnia in children, parents who give their children irregular bedtimes can lead to insomnia in adults.
- Exercising before bed and doing stressful work before bed
- Irregular sleep and wake times
- The environment in the bedroom is not suitable, such as the temperature being too hot or too cold, too loud noises, and the sleeping habits of people close to you, such as tossing and turning or snoring.
The stages of insomnia are divided into 3 stages:
In addition to the cause of insomnia, the duration of insomnia is also important for further evaluation and treatment. It is divided into 3 stages:
- Temporary insomnia: This symptom can occur when there is a change in your daily routine, environment, or when you experience jet lag.
- Short-term insomnia: This type of insomnia occurs over a period of 2-3 days to 3 weeks. It can occur when we are under stress, such as after surgery.
- Chronic insomnia that lasts for months or years: This type of insomnia can be the result of medication, a chronic physical or mental illness, or occur for no apparent reason.
How does insomnia affect you?
- Quality of life is decreasing
- Absenteeism rates are increasing
- Reduced work efficiency
- Decreased ability to function
- It is easy to have an accident. It has been reported that if you drive a car, the chance of having an accident increases by 2.5 times.
- There is an increase in the use of medical services due to health problems such as headaches, fatigue, sluggishness, feeling unrested, irritability, lack of concentration, etc.
- Insomnia in people who have previously suffered from psychiatric illnesses has been reported to increase the risk of relapse, as well as the risk of suicide in patients with depression.
Now that we know the causes and effects of insomnia, let’s take a look at some ways to cure insomnia. Try to apply them so that we can solve the problem of insomnia.
8 ways to cure insomnia
1.Arrange your bedroom to be suitable for sleeping. Check around the room carefully to make sure that there are no disturbing noises. Adjust the room temperature to be suitable, not too hot or too cold. Most importantly, the bedroom should be completely dark for good and effective sleep.
2.Avoid caffeinated beverages after the afternoon until before bedtime.
3.Before going to bed, drinking a glass of warm milk will help you sleep better.
4.You should not nap during the day because it can interfere with your sleep at night. If you are really sleepy, do not nap for more than 1 hour.
5.Get enough sleep, don’t sleep too much. After waking up, get out of bed and go for a walk in the morning air.
6.Go to bed and wake up at the same time. Make it a habit. Don’t say, “Can I sleep late tonight? Can I wake up a little later tomorrow?” The answer is no, because it may affect your sleep schedule and cause insomnia to return.
7.If you can’t fall asleep for more than 15-20 minutes, get out of bed and do something else, such as listening to music, reading academic or religious books. This should help you feel sleepy. Avoid watching television or playing on the computer, as the light from the screen can stimulate the brain.
8.Exercise regularly, at least 30-45 minutes a day, 3-4 days a week. Exercise will help reduce emotional and physical stress. Exercising in the morning and evening gives the best results. You should not exercise late at night or close to bedtime because your body temperature will rise and stimulate your brain to work, making it harder to fall asleep.
It’s easy, right? No need to buy anything or ask for help from anyone. Just change yourself. Now that you know, if anyone is having trouble sleeping, don’t forget to use it and tell others. Let’s reclaim our happiness in sleeping.