INSOMNIA

                                                                INSOMNIA 

What is insomnia?

Insomnia is a relatively common sleep disorder that prevents you from getting enough sleep. There are many types of insomnia, including chronic, acute, early, persistent, and behavioral insomnia (BIC). At some point in life, most adults experience some form of short-term insomnia (also known as acute or adaptive insomnia) that lasts for days or weeks. However, some people suffer from chronic insomnia. This means that sleep deprivation lasts for more than a month.

According to sleep experts, a good night's sleep is equivalent to 7-8 hours of sleep. People with insomnia usually wake up in the middle of the night, making it difficult to fall asleep or having trouble sleeping. People with insomnia can also fall into a vicious cycle of waking up too early and then not being able to fall asleep. In both cases, the quality of sleep is poor and the next day you feel physically and mentally tired.

Causes of insomnia ?

Five Causes of Insomnia Physical and mental health, as well as all medical conditions, can contribute to sleep disorders associated with insomnia.

1.Poor sleep habits: Poor sleep hygiene can affect your ability to achieve and maintain regular sleep. Watching TV or using computers, smartphones, or other display devices can interfere with the production of melatonin, a hormone that is exposed to the wavelengths of blue light and helps maintain a healthy circadian rhythm. I have. Nap can also confuse our internal clock and make it difficult to fall asleep in the evening.

2. Light meals and drinks before bedtime: Light meals and meals before bedtime can cause physical discomfort, heartburn, and acid reflux, leading to anxiety and insomnia. Products containing stimulants such as coffee, tea, some energy drinks, sugar (soft drinks), and nicotine (tobacco, some steam-breathing products) can affect sleep. I have. Alcohol can cause users to wake up in the middle of the night.

3.Stress: By mentally focusing on difficult or annoying problems in our lives, such as work, economy, and family, nights can be lively and uplifting and disrupt sleep patterns. Traumatic events can also affect our ability to sleep and recover.

4.Travel and Work Plans: Work plans (and changes to these plans) can also confuse the internal clock. Jet lag caused by moving between time zones or between time zones can also disrupt circadian rhythms and lead to poor sleep.

5. Health Problems: The medical conditions and the medications used to treat them can interfere with sleep, restlessness, and other sleep problems. Cancer, Alzheimer's disease, heart disease, diabetes, chronic pain, and asthma are one of many health problems that can affect sleep. Both sleep apnea and restless legs syndrome directly affect sleep through breathing interruptions and unpleasant sensations. Anxiety and depression can lead to insomnia and early awakening, but the drugs used to treat these conditions can have side effects that prevent drowsiness.

Tips to Help Alleviate Insomnia

1. Regular exercise.

Studies show that people who exercise regularly get better sleep than those who do not, whether they do aerobic exercise, high-intensity interval training (HIIT), or other high-intensity exercise. I can. One study found that people who did not exercise regularly had the worst sleep quality.

2. Relaxation technique.

Physical relaxation techniques relieve breathing, heart rate, tension, and bedtime fears and provide better sleep. These techniques include meditation, progressive muscle relaxation (contraction, and relaxation of various muscle groups), and both partner and self-massage include deep breathing, yoga, and massage.

3. Reduces drinking before bedtime.

Alcohol can help sleep, but it can also cause users to wake up in the middle of the night. Drinking alcoholic beverages just before bedtime may interfere with your sleep cycle and prevent you from getting enough REM sleep and deep sleep.

4. Turn off your phone, laptop, and TV.

The blue light emitted by the electronic screen prevents the body from releasing melatonin, a sleep hormone that disrupts the timing of circadian rhythms. In addition, electronics tend to compete with your mind and make it difficult to enter sleep mode.

5. Avoid caffeine and smoking before bedtime.

Products containing stimulants such as coffee, tea, some energy drinks, sugar (soft drinks), and caffeine in nicotine (tobacco, some electronic tobacco products) make it difficult to fall asleep.

Homeopathic sleep aids

Some natural products can promote deep sleep and reduce cases of insomnia. These products contain magnesium, which has been scientifically proven to reduce stress and promote muscle relaxation. Melatonin, a short-term sleep aid, helps regulate sleep. Lavender oil has been shown to improve mood, sleep patterns and relieve pain.