If you want to live, you have to sleep! Sleep is the key to a healthy life. Sleep gives your brain and body a complete rest. Which is why you can stay operational. But those who have insomnia problems? Especially those who have terrible pain like insomnia, they can understand the value of sleep! Insomnia does not mean falling asleep. But it is not possible to survive without sleeping completely. There are many who stay up late at night, trying to sleep but they can't sleep. After sleeping again he wakes up in the middle of the night. Can't sleep even after trying. Many do not take it seriously. However, at the end of the day, the body and brain need rest. If the sleep problem continues regularly, it becomes chronic and later becomes an illness. In medical language it is called insomnia.
Daily sleep levels in healthy adults
Normal or healthy adults need at least 7 to 8 hours of sleep every day. You should get at least 8 hours of sleep every day even if the work pressure or busyness is very high. Sleeping less than 6 hours a day can be detrimental to health. However, in general, adults need 7-8 hours, children 9-13 hours, very young children 12-18 hours of sleep. Sleep increases the body's resistance to disease, can be free from many diseases, the mind is refreshed and performance is also increased. During sleep, the cells of the body get rest and a substance called toxin is released from the body. Good sleep works better than drugs.
Why is insomnia a problem?
Excessive anxiety is a major cause of insomnia. Talking on the phone, browsing the internet, studying, etc. causes sleep to be late and then sleep does not come at the right time. There are several other factors that can interfere with your sleep. E.g.
Extreme stress
such as losing a job, losing a loved one, or getting divorced.
Sleep disturbances
Depression or depression, tension, nightmares, etc. can cause sleep disturbances.
Get extra caffeine
Drinking extra caffeine, such as tea, coffee, etc. can cause sleep disturbances.
Regular alcohol consumption
Regular consumption of alcohol can cause sleep problems. Although alcohol is not a problem if you drink alcohol in the first place, you may have trouble sleeping if you drink alcohol regularly later.
Smoking or other drugs
Smoking or other drug use is one of the major causes of insomnia in young people.
Due to some diseases
Insomnia can be caused by changes in the levels of chemicals in the brain due to high blood pressure and certain diseases.
As a result of taking some medicines
As a result of taking some medicines, for example, medicines for asthma have to be taken for life. This can cause sleep problems.
Some physical problems
Some physical problems, such as arthritis, heartburn, headaches, dental problems, liver, lung or kidney problems, prostate problems, etc. can cause insomnia.
Random work time
If the work shift is random, for example, one day during the day and another at night. In such cases sleep can be a problem.
Environmental reasons
Sleep disturbances can also be caused by environmental factors, such as excessive noise, loud music, car noise, etc.
Symptoms of insomnia:
Symptoms of insomnia in addition to sleep problems at night-
1) You may feel sleepy during the day
2) Even if you feel sleepy, if you try to sleep during the day, you don't want to fall asleep
Symptoms of Insomnia - Shajgoj.com
3) You may feel tired all day
4) Mood may be irritable
5) It may be difficult to concentrate on any work during the day due to fatigue
These symptoms can sometimes last for months and sometimes years.
Treatment of insomnia:
If you seem to have insomnia, talk to your doctor. Mild insomnia can be cured with good sleep habits. If insomnia causes you to feel sleepy and tired during the day, your doctor may tell you to take sleeping pills for a few days. Don't buy sleeping pills by yourself. These can have bad side-effects and lose their effectiveness over time.
Behavioral Therapy for Insomnia
And if the level of sleep problems is much higher, then the first cause of insomnia is usually treated. If this does not improve insomnia, you may be advised to seek counseling and behavioral therapy. It will help you eliminate the activities that lead to insomnia and teach you how to sleep better.
Ways to prevent insomnia
1) Stay away from the device
Refrain from using mobile, computer, etc. for a long time before going to sleep. Due to the light of these, sleep is delayed.
2) Keep caffeine, alcohol away at the end of the day
Stay away from caffeine, nicotine, alcohol, etc. at the end of the day. Caffeine and nicotine can cause sleep to be delayed. Alcohol can cause poor sleep at night and can wake you up in the middle of the night.
3) Regular exercise
Exercise regularly. However, do not exercise before going to sleep, then sleep will be a problem. If you exercise at night, do it at least three to four hours before going to bed.
4) Eat less at night
Avoid eating too much at night. If you fill your stomach extra before going to sleep, you will not sleep well.
5) Use air plugs
Using Air Plugs to Sleep Silently in Insomnia
Make your bedroom comfortable. Make sure the room is dark and quiet and not too hot or cold. If you have noise problems, try sleeping after the air plug.
6) Read books
Read books before going to bed to prevent insomnia
Lie down in different positions to see which one you feel most comfortable in. You can read a book, listen to music or take a bath before going to bed. If you can't sleep, get out of bed and read a book or do something that doesn't stimulate the body / mind. Feeling sleepy actually go to bed again. If you think about the next day's work after bed, list them on a piece of paper. This can reduce the anxiety a little.
If you see why insomnia is a problem! You can actually stay healthy by living a regular life. So, get rid of insomnia by getting enough sleep and eating regularly and leading a healthy life!
Thank you @Dreamer @georgedonnelly @MarcDeMesel @ErdoganTalk @TheRandomRewarder
