Insomnia - What can we do?
Category : HEALTH Author : Gopal Rao G R Date : Wed May 02 2018 Views : 95
The quality of life depends to a large extent on the quality of sleep. Insomnia is a problem that many people suffer every day and that ends up affecting their daily performance. "The dream is like a repair shop. We fix everything we have spent throughout the day to be ready the next day", say some scientists.
If you sleep little or badly, your physical condition and mood can be resentful, you will be more tired and drowsy, and from the psychic point of view, more irritable. If this problem extends over time, your health can be seen affected.
What is insomnia?
The first thing to say about insomnia is that it is not a disease, it is a symptom now if this problem is not solved, it can lead to several diseases. During the night a series of vital functions in the body takes place, and for that reason, it is essential to sleep.
Chronic stress and traumatic events cause the brain to become hyper-excitable, which affects the balance of the nervous system. It is here that stress and additional strain occur on our physical and psychological functioning, creating an imbalance that ends up significantly altering the sleep and health in general.
Steps to avoid insomnia
Quiet thoughts: It is essential to reduce the hyper-excitation of which we speak because there lies one of the problems that lead directly to insomnia. How can we do it? There are several techniques, perhaps the most effective is meditation. Try to devote 15 minutes to meditation before going to bed, that way you will be able to lower the level of the alpha waves of the brain and disconnect from everyday problems.
Do not go to bed immediately after eating: Spend at least two hours and remember, you are not going to run a marathon but you are going to rest. In which case your body does not need so much energy, so dinner should be light.
Perform physical exercises every day: You will see how the same body will request that rest, in addition to feeling much more relaxed mentally with regard to worries.
The substances secreted by the brain after physical exercises, make us feel more optimistic, something that together with the fatigue of the body after exercise will provide us with the rest we seek daily.
Lying down and getting up at the same time: Even on weekends, it is important to regulate our rest. We will see how little by little the same organism is requesting us to go to rest when the hour approaches.
Read a book: Reading is an inducer to fabulous sleep, many people lie down to read and after a few pages read, the dream comes as if by magic.
Avoid taking work to your home: When you get home after work, you close the door and latch it. You are already at home, forget about the stress of the office. If you are able to leave work problems for the next day, you will sleep much better.
Do not argue before going to sleep: The problems of work well that can be left in the office, but the problems of couple and family are not so easy to escape. After all, you live in your house. These disputes generate a lot of stress in the home, and can also cause insomnia.
Avoid computers and TV: At least 45 minutes before sleep, researchers say that the incidence of direct light to our eyes excites brain waves and that takes away our sleep.
Do not smoke: In the case that you are a smoker, you must remember that nicotine has a stimulating effect on the nervous system, therefore, it would be best to avoid tobacco always. But if you can not quit, at least you should not smoke 3 hours before bedtime.
Do not sleep on your stomach: This is the position that you should avoid, it is very bad for your breathing and your back since it does not respect the curvature of the spine. It is also important to use a good mattress that is neither too hard nor too soft. You must adapt to our body and not your body that adapts to it.
Are their diseases that cause insomnia?
If and in these cases the lack of sleep cannot be treated by following the advice we give you in this article, it is best to put yourself in the hands of a professional. When a person has a hard time sleeping for three or four weeks, it is important to go to the family doctor.
There are many tests that can be done to diagnose the origin of insomnia. The most common is to observe the patient while he sleeps and to take note of his constants. In this case, you can find out if it is a disease that prevents you from sleeping well, and if that is the case, start a treatment.
As for the diseases that can cause insomnia, some of the most common are thyroid problems, fibromyalgia, and restless legs syndrome.
The quality of life depends to a large extent on the quality of sleep. Insomnia is a problem that many people suffer every day and that ends up affecting their daily performance. "The dream is like a repair shop. We fix everything we have spent throughout the day to be ready the next day", say some scientists.
If you sleep little or badly, your physical condition and mood can be resentful, you will be more tired and drowsy, and from the psychic point of view, more irritable. If this problem extends over time, your health can be seen affected.
What is insomnia?
The first thing to say about insomnia is that it is not a disease, it is a symptom now if this problem is not solved, it can lead to several diseases. During the night a series of vital functions in the body takes place, and for that reason, it is essential to sleep.
Chronic stress and traumatic events cause the brain to become hyper-excitable, which affects the balance of the nervous system. It is here that stress and additional strain occur on our physical and psychological functioning, creating an imbalance that ends up significantly altering the sleep and health in general.
Steps to avoid insomnia
Quiet thoughts: It is essential to reduce the hyper-excitation of which we speak because there lies one of the problems that lead directly to insomnia. How can we do it? There are several techniques, perhaps the most effective is meditation. Try to devote 15 minutes to meditation before going to bed, that way you will be able to lower the level of the alpha waves of the brain and disconnect from everyday problems.
Do not go to bed immediately after eating: Spend at least two hours and remember, you are not going to run a marathon but you are going to rest. In which case your body does not need so much energy, so dinner should be light.
Perform physical exercises every day: You will see how the same body will request that rest, in addition to feeling much more relaxed mentally with regard to worries.
The substances secreted by the brain after physical exercises, make us feel more optimistic, something that together with the fatigue of the body after exercise will provide us with the rest we seek daily.
Lying down and getting up at the same time: Even on weekends, it is important to regulate our rest. We will see how little by little the same organism is requesting us to go to rest when the hour approaches.
Read a book: Reading is an inducer to fabulous sleep, many people lie down to read and after a few pages read, the dream comes as if by magic.
Avoid taking work to your home: When you get home after work, you close the door and latch it. You are already at home, forget about the stress of the office. If you are able to leave work problems for the next day, you will sleep much better.
Do not argue before going to sleep: The problems of work well that can be left in the office, but the problems of couple and family are not so easy to escape. After all, you live in your house. These disputes generate a lot of stress in the home, and can also cause insomnia.
Avoid computers and TV: At least 45 minutes before sleep, researchers say that the incidence of direct light to our eyes excites brain waves and that takes away our sleep.
Do not smoke: In the case that you are a smoker, you must remember that nicotine has a stimulating effect on the nervous system, therefore, it would be best to avoid tobacco always. But if you can not quit, at least you should not smoke 3 hours before bedtime.
Do not sleep on your stomach: This is the position that you should avoid, it is very bad for your breathing and your back since it does not respect the curvature of the spine. It is also important to use a good mattress that is neither too hard nor too soft. You must adapt to our body and not your body that adapts to it.
Are their diseases that cause insomnia?
If and in these cases the lack of sleep cannot be treated by following the advice we give you in this article, it is best to put yourself in the hands of a professional. When a person has a hard time sleeping for three or four weeks, it is important to go to the family doctor.
There are many tests that can be done to diagnose the origin of insomnia. The most common is to observe the patient while he sleeps and to take note of his constants. In this case, you can find out if it is a disease that prevents you from sleeping well, and if that is the case, start a treatment.
As for the diseases that can cause insomnia, some of the most common are thyroid problems, fibromyalgia, and restless legs syndrome.
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