Sometimes it becomes very difficult to sleep during a hard time at work or during the depression. The medical and psychological reasons may increase mental stress and it increases the risk of insomnia. Which includes the different reasons which we have to discuss in this article.
The permanent difficulty falling asleep leads to a medical and psychological condition. Wake up too early and you won't be able to sleep again. These types of persons have insufficient sleep and the problem increases with age. Gender moderation is also included, which means it mostly affects women than men. At 60 or 70 years old, 30% of the population is not satisfied with sleep.
Causes and reasons for insomnia
Insomnia can be caused by any of the factors that increase activity in the body system or decrease activity in sleep systems. Drugs are a major cause of insomnia, including caffeine, nicotine, some antidepressants, some illicit substances, cocaine, and anabolic steroids.
Some drugs, including antipsychotics, tricyclic antidepressants, and propranolol, can occasionally cause nightmares. Some other causes may be external stimuli, such as noise, bright light, and extremes, such as high or low temperatures. Chronic pain, for example, angina, uncontrolled asthma, epilepsy, increased depression or anxiety can also cause insomnia.
How to Identify Insomnia
- The patient has difficulty falling asleep
- Disturbs sleep
- Wake up very early
- Sleeping Not feeling refreshed after sleeping
- Feeling tired in general
- Attention Difficulty paying attention and remembering
- Not feeling comfortable after a good night's sleep
Effects of precision Insomnia
Short periods of sleep increase the risk of obesity, high blood pressure, type 2 diabetes, low sex drive, memory problems, your brain makes connections during sleep that can make you fall asleep Helps to act and remember new information. It affects short and long-term memory. Their concentration and creativity are not to be trusted. Lack of sleep can also lead to mood swings and weaken the immune system, which can lead to heart disease.
Treatment methods for Insomnia
Restricted use of drinks
The ban on the use of caffeine, alcohol, nicotine, etc. it can have side effects that last for hours and make sleep difficult. One should avoid drinking cold drinks, energy drinks, etc. It actually includes caffeine which is used to reduce sleep addiction. Caffeine is used to stimulate your body organs and all drinks include caffeine which induces the bed routine.
Bedtime routine
Establish a good bedtime routine, go to bed, and wake up at the same time every day. And try to keep your room cool and norma, it must be not too hot or cold. Always try to sleep in the right direction which will help you relax your muscles and other body organs.
Lack of large meals
Use light snacks instead of heavy meals. It also helps to prevent heart disease. Do not take chocolate within 4 hours before going to bed. Chocolate can be induced your bedtime for avail. Avoid taking heavy meals before going to bedtime and try to use light food on your daily routine before going to bed. It will help you to minimize stomach issues and also will feel comfortable during bedtime.
Comfortable place
The bedroom should be a peaceful and comfortable place to sleep. and avoid sleeping in uncomfortable spaces or rooms. Always try to keep your environment according to your need, and try to not going to places that feel you uncomfortable. If you do not feel comfortable at any place try to visit different cool places in your city or country, that will help you to keep your mind fresh and comfortable.
Use of low amount of liquid
Reduce the amount of water before going to sleep, so you don't have to urinate frequently. Some people drinking a lot of water before going to sleep but as usual, it is considered a bad habit for your mental stress. Always avoid drinking a large amount of water before going to bed.
Prohibit the excess use of television or cell phones
Do not watch television or use cell phones before bed. Most people trying to use a mobile phone in late-night or during bedtime, but always avoid the use of cell phones and do not watch television, as it will induce your bedtime.
Avoid strenuous exercise
Exercise regularly during the day time, but avoid strenuous exercise, especially 3-5 hours before going to bed. Always try to do exercise on daily basis but not to get any stress for your workout schedule. keep your mind fresh and comfortable during a workout at the gym, home, or anywhere.
Meditation
The practice of sleep meditation can improve the quality of sleep. It is safe, has no side effects on the human body, and is a much better option than taking hypnotic drugs, as hypnotics do not cure insomnia, but can provide a useful short-term symptomatic treatment.
Therapy
Treatments for insomnia include treatment therapy c (CBT), hypnotherapy/self-hypnosis. Sleep hygiene, relaxation techniques are better options than hypotheses, because they are a long-term treatment for patients with insomnia.
Lifestyle should be change
Most people during the party or functions drink a lot of alcohol, which harms their mind and induced their bedtime. Always try to limit caffeine and alcohol use in your daily routine. Avoid or limit caffeine and alcohol, do not use all of the nicotine which can hamper sleep and the effects can last for several hours.
Choice of medication for Insomnia
Before starting any medication, the underlying cause of insomnia must be determined and treated appropriately, whenever possible. To prevent the development of tolerance and dependence, the maximum duration of treatment should be limited to 2 to 4 weeks.
If hypnotics are taken, the dose should be entered gradually. Medicines that end slowly due to the risk of rapid side effects should be avoided. Different types of hypnotics are prescribed for insomnia treatment, but benzodiazepines are considered as the most commonly used drug in insomnia treatment.
Healthy lifestyle
Healthy sleep can make a big difference in quality of life. So, try to have a better and healthy lifestyle. and try to get enough sleep on your daily routine, which will help you give a perfect and healthy lifestyle. Prepare a sleeping schedule to minimize the disturbance and work burden and follow your sleeping schedule and try to avoid cell phone or television during sleeping time.