Insomnia, causes and recommendations.

in #health4 years ago
Sleeping is something so elementary and necessary for a good daily performance so that the body can stay active, at the time of rest we all want a restful sleep, which makes us wake up fresh like a lettuce, which means that sleep is rest for the body. Now, sometimes it has been our turn not to find a place in the bed, we move from one place to another, trying to find the dream, but the insomnia wins us and the next day we wake up in a bad mood, with a headache and as if it were not enough with dark circles that reach our knees. Even the capacity for performance at work and in the studies falls considerably.

This difficulty to fall asleep or maintain it is one of the most popular disorders in the world, according to studies 40% of the population suffers from sleep disturbances or difficulty sleeping, the most common would be:
① Insomnia of conciliation. (Difficulty falling asleep).
② Intermediate insomnia. (Wake up at midnight and find it hard to go back to sleep).
③ Insomnia of awakening. (Wake up two hours before the indicated time).
④ Transient insomnia. (Provoked by problems or stress).
⑤ Acute insomnia. (Caused by illness, or some pain).
⑥ Chronic insomnia. (It goes on night after night for a long time).

Causes that cause insomnia:

  • Use of mobile, tablet, t.v, etc.
  • Diseases.
  • The temperature of the room.
  • Stress.
  • The consumption of coffee, tea, alcohol.
  • Copious food intake before sleep.
  • Sleep during the day
  • Nocturnal respiratory disorder
  • Restless Leg Syndrome. (prevents falling asleep).
  • Alteration of circadian rhythms. (shift changes frequently at work, trips with time zone changes.)

Recommendations:

  • Do some physical activity
  • Avoid large meals and drinks before bedtime.
  • Relax before you sleep, leave aside all kinds of worry.
  • Read or listen to soft music.
  • If you are taking any medication check the indications, to see if it causes insomnia.
  • Try to sleep at the same time.
  • Perform breathing exercises.
  • In the room there should not be devices that disturb you sleep like: t.v, computers, etc.
  • Avoid using the cell phone at bedtime.

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