I can't think of anything more restful, healing and soothing than a good and sound night's sleep. While the body repairs itself during sleep, our brain is also busy regulating our thoughts and emotions. Unfortunately, for various reasons, some of us cannot benefit from the wonderful healing properties of sleep. Insomnia is a common disorder that affects one-third of the adult population and causes serious mental and physical health problems. When we think of insomnia, we usually think of not being able to sleep at all. However, not being able to fall asleep, waking up earlier than normal and interrupted sleep are also included in the category of insomnia.
Causes
Anxiety disorders, substance addictions, depression and chronic stress cause insomnia. are some of the reasons. Physical pain, sleep apnea, disorders in the nervous system, hormonal disorders and changes in body clock are some known physical causes of insomnia. The side effects of some medications also negatively affect our sleep patterns. During intercontinental trips with long time differences, our body clock changes and people experience sleep problems. However, in these cases, insomnia is temporary and over time, people's sleep becomes regular. Heart diseases, diabetes, chronic pain and respiratory problems cause excessive sleepiness during the day and insomnia at night. Insomnia affects the elderly and patients more than young and healthy individuals. The reasons for this can be listed as depressive mood, chronic anxiety, Alzheimer's disease or disorders related to the deterioration of nerve tissue. Insomnia in the elderly causes decline in memory and brain functions over time. Alcohol, cigarettes and other addictive substances also cause insomnia.
What to Do?
1. If you cannot sleep, do not confine yourself to bed. Just lying in bed and forcing yourself to sleep will stress you out even more. You need to get up, engage in a non-strenuous activity (for example, reading a book) until you feel sleepy, and then try to sleep again.
2. Get up at the same time every day. Including weekends. Thus, you will help your internal clock to be in order.
3. Stay away from alcohol, nicotine and other stimulants. Especially bedtime Do not consume these substances that are close to your appetite.
4. Reduce naps. Although taking a nap during the day may be tempting after a sleepless night, it shortens the quality and duration of night sleep.
5. The bed is just for sleeping. Making long phone calls, planning the day, watching television, studying in bed causes a stimulating effect in bed and delays you falling asleep.
6. Do not consume food and drinks right before going to bed. These behaviors that activate your digestive system may disturb your sleep.
7. Make sure your bedroom is comfortable. Environments that are too hot or too cold negatively affect sleep quality. A dark and quiet environment is ideal for sleep.
8. Get away from all your worries before going to bed. Planning what you will do for the next day will help you fall asleep with a clear mind. If there are situations that make you think or worry, it would be beneficial to resolve them before going to bed.
9. Reduce your stress. Techniques such as relaxing breathing and muscle exercises, imagery, meditation and biofeedback that you do before going to bed reduce stress.
10. You should meet with an expert psychologist to identify and resolve the psychological causes of your insomnia.
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