What if there was insomnia? If every time we have to deal with in order to sleep, no matter how much you want to sleep ... If you wake in the night for a few hours is a habit.
Sleep disorders are quite popularneurosis that affects the emotional state of man, energy, health and performance. Chronic insomnia is often the cause of serious health problems.
Poor sleep usually leads to stress andIt gives rise to disturbing thoughts about the impossibility of sleep. This in turn leads to a constant voltage and a negative habit of falling asleep with the help of sleeping pills or alcohol, as well as produces a habit of napping in the daytime, in order to make up for lost sleep during the night. This leads to a further aggravation of the problem of insomnia.
Insomnia - Causes and symptoms of insomnia
difficulty falling asleep;
the need for alcohol or sleeping pills to sleep soundly;
fatigue, daytime sleepiness, irritability and inability to focus on the work process;
periodic awakening at night.
Insomnia - a sleep disorder where a person does notable to fully relax. As a result, in the morning he feels fatigue and irritability. Keep in mind that different people need sleep duration. The extent of the disease is determined by the quality of sleep, well-being in the morning and the time it takes to fall asleep. You can even sleep at night 8 o'clock, but if later during the day you feel tired and sleepy, so you can already diagnose "insomnia".
Sometimes sleep disturbance is temporary(Just a couple of days). In such situations, a person seen as temporary negative factors - stress or strong emotion in front of the upcoming event. At other times, insomnia is a stable phenomenon, from which you want to get rid of.
Sometimes the main problem of the appearance of symptoms of sleep disorders As for mental or physical activity of the person.
Psychological factors that cause unpleasant symptoms: periodic appearance of depression, post-traumatic stress disorder, anxiety, bipolar disorder, constant stress.
Medications, negatively affecting sleep: medicines against the flu or common cold phenomena, including painkillers, alcohol, caffeine, corticosteroids.
Some diseases: Parkinson's syndrome, increased thyroid function, renal pathology, reflux (acid), allergic reactions, severe persistent pain, asthma, cancer.
Before this treatmentdisease, it is necessary to analyze the possible reasons for its occurrence. A negative effect on sleep, such factors as the constant anxiety, stress, depression, addictions and more. Once you can determine for yourself why you got insomnia, it will be possible to find the most effective treatment.
Are there regular stress?
Do you see a constant depression or just a bad mood?
There are no forces to fight chronic feeling of great excitement or anxiety?
Did you use medical drugs, which could cause a deep sleep?
Do you have a disease that affect sleep?
Does the atmosphere in the house comfortable and relaxing holiday?
Is there enough time do you spend daily walks in the fresh air?
Stable Do you have a sleep schedule (if you go to sleep at the same time)?
How to treat insomnia
Before treatment, pleasenote that some of the things that you do to beat the disease can worsen your health. For example, it comes to alcoholic beverages or potent hypnotic - this is not the method of restoration of healthy sleep. You should also pay attention to the amount of coffee consumed in the afternoon. It sometimes happens that a person is enough to correct their negative habits, get rid of them, as a healthy and sound sleep is returned to them.
Instead of bad habits need to introduce new in your life, which will contribute to a strong and healthy sleep:
It is necessary to make sure that in your bedroomthe room was cool, quiet and dark. Increased temperature, harsh light or the slightest rustle could be important causes of sleep deprivation. Then you can use earplugs to sleep mask, or do not let light curtains, fan.
Set up a regular rhythm of sleep and wakefulness - try to go to sleep and wake up at the same time. This also applies to holidays.
Afternoon nap should be deleted. More load the yourself.
Avoid excitement or stress before bedtime. This includes exercise, conflicts and debates, TV, video games, computer.
Do not use before bedtime gadgets with bright backlight.
Try to eliminate or restrict to a minimum the intake of caffeine, alcohol or nicotine.
Sometimes people are so accustomed to the differentactions that completely stops to give them any importance. In other words, he can not even imagine that this action can adversely affect his health.
Perhaps the quality of your sleep affects smalla cup of your favorite coffee every day. On the other hand, maybe you just got used to watching TV until late at night and your body has itself developed a schedule of sleep and wakefulness. To reveal the hidden habits, it is best to keep a diary.
All you need to do - is to record alldetails of their daily habits. the rhythms of sleep and insomnia symptoms. These details include the time and place of sleep, wake up time that you like to eat and drink, and so on.
Relaxation techniques such as meditation, breathing deeply, yoga and tai chi can help calm your mind and reduce stress. And this without the side effects of drug treatment of sleep!
There are many different dietary andherbal supplements that promote sleep. Some of them, such as herbal teas camomile lemon balm and, in most cases harmless, while others may have a mass of side effects.