It is believed that women are more prone to insomnia. They are more emotional and several times in their lives suffer from hormonal changes (menstruation, pregnancy and, ultimately, menopause). But not everything is so categorical, men also suffer from this unpleasant disease, only their reasons are slightly different – abuse of nicotine or alcohol, physical activity at bedtime, various pain syndromes.
What happens insomnia:
1. Acute, or situational, insomnia. It can occur in a completely healthy person, regardless of gender and age, and last no more than one week. And all the fault of stress, excitement and numerous anxieties arising from the hectic rhythm of city life. Less often, the cause of situational insomnia can be a sharp change in time zones (violation of the daily regimen) or an acute form of a disease.
2. Short-term insomnia. It lasts about four weeks. Causes of occurrence: a large flow of negative emotions; prolonged stressful situations; psychological problems; chronic diseases. If you find this type of insomnia in yourself, then do not try to look for methods of its treatment on your own – contact a qualified specialist, since the consequences of such insomnia will have a detrimental effect on your health.
3. Chronic insomnia – lasting more than one month. The cause of the occurrence can be severe chronic diseases of a different nature, as well as alcohol and drug abuse.
If you have already taken the path to treating insomnia, then the first thing you have to do is find out the main reason for its occurrence. You need to rethink and rethink your daily habits. Often we do not notice how many cigarettes we smoked per day and how many cups of coffee we drank. But the amount of eaten, drunk or experienced during the day in the evening does not allow us to sleep peacefully.
It is recommended to start keeping a kind of diary in which you will write down everything that you consumed during the day. It is not recommended to prescribe medication for yourself. But what you can start doing today is to give up habits that aggravate insomnia, regulate the daily regimen, limit the amount of caffeine and nicotine, and reduce the amount of salt consumed.
Here are some tips that will help you say goodbye to sleep disturbance for a long time …
The bedroom is a place to sleep. No matter how trite it may sound, but use the bedroom only for sleeping or having sex. Do not watch movies in bed, do not read magazines. Let this room you associate only with sleep.
Reduce the amount of annoying factors. The room where you sleep should be dark, quiet and cool. A mask for sleep helps many in this difficult task.
If you are unable to fall asleep within an hour. Do not “wind up” yourself and do not “lie” in bed, waiting for an early fall asleep. Go to the next room, read a book, drink relaxing herbal tea, if possible, take a little walk in the fresh air. Go back to sleep only when you feel sleepy.
Say no to daytime sleep. No matter how much you sleep at night, do not let yourself sleep in the afternoon.
Try to wake up at the same time. But do not put the alarm in sight. When we are unable to sleep, we look at the alarm clock with excitement, realizing: “… Time goes on, but I still haven’t rest, because tomorrow is a crucial day, you need a lot of strength and energy, and there is so little time left …” All this will only strengthen your anxiety and in no way contribute to an early fall asleep.
Take a relaxing bath with sea salt before bedtime, or at least give your feet a hot shower to help calm the nervous system.
“Remember, no one has yet died from a lack of sleep. Worrying about insomnia is worse than insomnia itself. ” Dale Carnegie “How to Stop Worrying and Start Living”