Sufficient sleep – The same important component of a healthy lifestyle, as proper nutrition and physical activity. To maintain the health of an adult, it is necessary to sleep from 6 to 8 hours. But to comply with this rule is not obtained by everyone for various reasons: a late return from work, the need to put the children to sleep, extra employment or housework. As a result, sleep can last only 4-5 hours. It often happens that a person is not able to fall asleep, constantly scrolling through his head disturbing thoughts.
Lack of sleep is one of the main problems of modern people.
Lack of sleep is a consequence of the general lack of free time in modern man. The working day starts at 9 or 10 am Few who manage to find work near the house or at least 1 hour away. On average, people spend 2-3 hours daily on the way to the office and back. In this case, not everyone leaves work at 18-19 hours.
If a person does not have a family, then he does not always go home right away. He can go to the gym, take extra classes or meet friends. He can go home around midnight. But even after that it is not always possible to fall asleep, as some may still watch TV or read news on the Internet. Electronic devices not only take time, but also negatively affect the quality of sleep.
Stress experienced at work during the day, the inability to switch and relax, lead to the fact that a person toss and turn for a long time and cannot sleep. If the alarming and negative information received from the Internet is added to them, then the person gets enough sleep. He wakes up sluggish and broken. Lack of sleep leads to the need to replenish the energy reserves of the body from junk food or coffee, and from it – to the appearance of excess weight.
As a rule, undernourished people have a bad mood and unsatisfactory appearance: circles under the eyes, pale skin. They become irritable, worse cope with the performance of work. Thus, lack of sleep can lead not only to excess weight, but also to serious mental disorders, including neurosis and depression.
Causes of Insomnia: Stress, Disease, and Many Others
The main cause of insomnia is the stress a person experiences during the day. Exam, passing an important project, making a fateful decision, disturbing news, conflicts at work can cause inability to fall asleep for a long time. Watching TV or reading information on social networks, as well as the presence of a luminous screen in the bedroom worsen the quality of falling asleep.
Another cause of insomnia is muscle tension caused by stress. Despite fatigue, a person cannot relax for a long time, as mental activity continues. If at the same time there is a desire to get up and walk, then he no longer has a chance to sleep.
Improper diet also provokes insomnia. Heavy and high-calorie foods eaten later than 2 hours before falling asleep provoke indigestion. Sleep and prevent unpleasant symptoms of food poisoning. With flu and colds, it is hampered by high fever, cough or runny nose. Any pain syndrome prevents sleep.
Loud sounds and unpleasant smells also prevent sleep and prevent sleep continuously. The statement that the TV helps to fall asleep is a delusion. Even a low sound combined with flickering of the screen causes the person to wake up at night.
The use of certain types of drugs or stimulants leads to inability to fall asleep. Coffee and caffeinated beverages have a stimulating effect on the nervous system and prevent falling asleep. Contrary to common misconceptions, alcohol and tobacco do not help to fall asleep, but only spoil the quality of falling asleep.
Important factors for falling asleep – the correct selection of a berth and air temperature. With strong heat or cold, a person does not sleep well. Low-quality cushion or mattress does not help to fall asleep.
To successfully combat insomnia, it is necessary to identify the cause that causes it. Insomnia itself can be a symptom of some neurological and mental illnesses. If they are excluded, then a person may well change the conditions for falling asleep for the better.
Prevention and treatment of insomnia
In most cases, insomnia does not require serious medical treatment. Tablets should be taken only in severe cases and as prescribed by a doctor. In the absence of disease, insomnia will help to overcome prevention, including the rejection of bad habits that prevent sleep.
One of the most effective measures to prevent insomnia will be to avoid the use of stimulating products – coffee, chocolate, alcoholic beverages. It is also not recommended to eat fried meat and other hard-to-digest food for the night. It is better to drink a cup of tea with chamomile or mint. A glass of milk also has a calming effect on the nervous system.
It helps to fall asleep and physical activity in the late evening. But it should not be going to the gym or too intense load. Enough slow walks or simple yoga asanas . It is recommended to turn off all electrical appliances and set aside the smartphone as far as possible. If you can meditate, it helps to get rid of disturbing thoughts and better relaxation.
Preventing insomnia also involves the use of natural ingredients. Well relaxed bath with special additives or a special pad with soothing herbs inside. You can listen to classical music, sounds of nature or special melodies for meditation and relaxation.
Soothing preparations should be taken with caution. If diseases requiring medical treatment are absent, the doctor may recommend soft, non-addictive herbal preparations. In the presence of the disease in the first place it is necessary to treat it.
His health, performance and good mental and physical condition depend on a person’s ability to sleep fairly and continuously. Therefore, it is important to give up bad habits that prevent falling asleep, and learn to relax.