Insomnia: causes and treatment
The contents
Cause of insomnia no 1. Stress and anxiety
Cause of insomnia no. 2. Depression
Cause of insomnia №3. Gender predisposition
Cause of insomnia no. 4. Age
Cause of insomnia no. 5. Medication
Cause of insomnia no. 6. Stimulants brain
Cause of insomnia №7. Health
Cause of insomnia №9. Obesity
Cause of insomnia no. 10. External circumstances
Often unable to sleep even if very tired during the day? Your bed rest is associated with stress and torment? It’s time to understand why you are having trouble sleeping, and for them to find a solution. Insomnia is a common problem of our age, which takes energy, health, performance and spoils the mood. Chronic insomnia is very dangerous as it can cause chronic health problems. Certain changes to your lifestyle and habits will help you to maximum benefit from a good healthy night’s sleep. Magicforum decided to find out the causes of insomnia and to talk about treatment.
Cause of insomnia no 1. Stress and anxiety
The excitement does not give your brain to shut down at night. You go to bed, hide blanket, but I keep thinking about the Affairs of work and family – and the thought simply does not allow to surrender to the arms of Morpheus. The situation is exacerbated if you have had some sort of sad event: divorce, loss of a job, Prolonged stress often leads to development of chronic insomnia.
Cause of insomnia no. 2. Depression
Depressioncan be caused by the objective problems and fears you are experiencing, or disorders of the body, for example, an imbalance of hormones. In either case, this condition often affects the quality of your sleep at night.
Cause of insomnia №3. Gender predisposition
Women suffer from insomniatwice more than men. Hormonal changes during the menstrual cycle or menopause often cause insomnia. In addition, women are often more sensitive to stress and various external factors, and all sorts of experiences do not allow them to sleep soundly at night.
Cause of insomnia no. 4. Age
Changes with age our body and the way he’s resting. Studies show that almost half of men and women over 60 suffer from insomnia. Older people often can’t soundly to sleep for seven or eight hours, they need just four or five hours a night. To obtain sufficient amounts of sleep, they are advised to take a NAP in the afternoon.
Cause of insomnia no. 5. Medication
Some pharmaceutical drugs can cause sleep disorders. These include painkillers, decongestants for the common cold, remedies for weight loss, containing caffeine and other stimulants. Antihistamines can cause drowsiness at first, but to get you more to run to the toilet at night. This includes anti-depressants and medicines for heart and blood pressure.
Cause of insomnia no. 6. Stimulants brain
Tea, coffee, energy drinks stimulate brain activity, which keeps you awake. Nicotine is also a stimulant that prevents sleep. Alcohol can have a relaxing effect and can cause drowsiness at first, but it does not allow you to take in the phase of deep sleep, which is critical to get proper rest.
Cause of insomnia №7. Health
Insomnia is often a cause of certain diseases and their symptoms. Among them:
• chronic pain;
• shortness of breath;
• snore;
• arthritis;
• diabetes;
• heart disease;
• obesity;
• cancer;
• frequent urination;
• gastritis.
Cause of insomnia №9. Obesity
Describe specifically the problem of excess weight. Studies show that people who suffer from obesity, have problems with sleep are 20 percent more likely than people with normal body weight.
Cause of insomnia no. 10. External circumstances
Night shifts at work, travelling to other time zones seriously affect the biochemical processes in our body, whereby we begin to experience problems with sleep. Extraneous sounds, lights, and other stimuli also do not give a full night’s sleep.
Now that you know the possible causes of insomnia, you need to think about which ones relate to you what I can do to eliminate them. We offer some simple and helpful tips to improve sleep quality.
Tips to treat insomnia
1. Make sure the bedroom is dark, quiet and fresh.
2. Try to go to bed at the same time — this will support your biological clock.
3. Avoid daytime sleep. If he still will be necessary, sleeping no longer than thirty minutes and not later than 15:00.
4. Avoid stimulating brain training before sleep (computer game, exercise, debate). Instead, go do something monotonous. Perfect knitting, reading or meditation.
5. Do not read from the monitor. Yes, reading at night relaxes well, but the bright lights of the monitor or tablet display spoil the whole thing.
6. Limit your intake of caffeine, alcohol, nicotine.
7. Help the brain to sleep. The brain produces the hormone melatonin, which regulates the cycle of sleep-wakefulness. Melatonin is dependent on light, so remove all possible sources of light at night and during the day, try to spend more time in the light (open the curtains, take off sunglasses).
8. Associate the bed with sleep, not with insomnia. Use the bed only for sleep and sex. Do not work on it, do not watch TV in it. If you can not get to sleep — get up and do something instead of toss and turn and only escalate the stress.
9. Remove the clock from view. When you can’t sleep, and anxiously glancing at the dial, counting how many left until the start of a new day, it’s unnerving and exhausting. Also clean out your phone.
10. Rely on the magical power of fragrance. Light before bedtime diffuser with your favorite essential oil (soothe the nervous system lavender, rose, spruce, juniper) or just take a few deep breaths from the bottle.
11. Follow the breath. Most of us do not breathe as deeply as they should have, as deep breathing that involves the entire chest and stomach, promotes relaxation.
Previously it was shown that insomnia can make it difficult to cope with alcoholism.