Getting enough sleep is as important to a healthy lifestyle as proper nutrition and physical activity. Adults need 6 to 8 hours of sleep to stay productive. But not everyone succeeds in observing this rule for various reasons: late return from work, the need to put the children to bed, extra employment or doing household chores. As a result, sleep can last only 4–5 hours. It often happens that a person is not able to fall asleep, constantly scrolling disturbing thoughts in his head.
Lack of sleep is one of the main problems of modern people.
Lack of sleep is a consequence of the general lack of free time in modern man. The working day starts at 9 or 10 am. Few people manage to find a job near their home or at least 1 hour away. On average, people spend 2–3 hours commuting to and from the office every day. At the same time, not everyone leaves work at 18–19 hours.
If a person does not have a family, then he does not always go home immediately. He can go to the gym, take extra classes, or meet up with friends. He can return home around midnight. But even after that, it is not always possible to fall asleep, because some can still watch TV or read the news on the Internet. Electronic devices not only take time, but also negatively affect the quality of sleep.
The stress experienced at work during the day, the inability to switch and relax, lead to the fact that a person tosses and turns for a long time and cannot fall asleep. If disturbing and negative information obtained from the Internet is added to them, then a person gets enough sleep even worse. He wakes up sluggish and broken. Lack of sleep leads to the need to replenish the body’s energy reserves from junk food or coffee, and from it — to the appearance of excess weight.
As a rule, sleep deprived people have a bad mood and unsatisfactory appearance: circles under the eyes, pale skin. They become irritable, worse at work. Thus, lack of sleep can lead not only to excess weight, but also to serious mental disorders, up to neurosis and depression.
Causes of insomnia: stress, disease and many others
The main cause of insomnia is stress experienced by a person during the day. An exam, passing an important project, making a life-changing decision, disturbing news, conflicts at work can make it impossible to fall asleep for a long time. Watching TV or reading information on social networks, as well as the presence of a glowing screen in the bedroom, worsen the quality of falling asleep.
Another cause of insomnia is muscle tension resulting from stress. Despite fatigue, a person cannot relax for a long time, as mental activity continues. If at the same time there is a desire to get up and walk, then he no longer has a chance to sleep.
Improper nutrition also provokes insomnia. Heavy and high-calorie food, eaten later than 2 hours before falling asleep, provokes indigestion. Unpleasant symptoms of food poisoning also interfere with sleep. With flu and colds, high fever, cough or runny nose prevent you from falling asleep. Any pain syndrome interferes with sleep.
Loud noises and unpleasant odors also interfere with falling asleep and prevent uninterrupted sleep. The claim that TV helps you fall asleep is a misconception. Even a low sound combined with a flickering screen leads to the fact that a person will wake up at night.
The use of certain types of drugs or stimulants makes it difficult to sleep. Coffee and caffeinated drinks have a stimulating effect on the nervous system and prevent falling asleep. Contrary to common misconceptions, alcohol and tobacco do not help you fall asleep, but only spoil the quality of falling asleep.
Important factors for falling asleep are the correct selection of a bed and air temperature. In extreme heat or cold, a person does not sleep well. Not conducive to falling asleep and improperly selected pillow or mattress of poor quality.
To successfully combat insomnia, it is necessary to identify the cause that causes it. Insomnia itself can be a symptom of some neurological and mental illnesses. If they are excluded, then a person may well change the conditions of falling asleep for the better.
Prevention and treatment of insomnia
In most cases, insomnia does not require serious medical treatment. Tablets should be taken only in especially severe cases and as prescribed by a doctor. In the absence of diseases, prevention will help to overcome insomnia, including the rejection of bad habits that prevent you from falling asleep.
One of the most effective measures to prevent insomnia is to avoid stimulating foods such as coffee, chocolate, and alcoholic beverages. At night, it is also not recommended to eat fried meat and other indigestible foods. It is better to drink a cup of tea with chamomile or mint. A glass of milk also has a calming effect on the nervous system.
Helps to fall asleep and physical activity in the late evening. But it doesn’t have to be a trip to the gym or too intense a load. A leisurely walk or simple yoga asanas is enough. It is recommended to turn off all electrical appliances and put the smartphone away as far as possible. If you manage to meditate, then this helps to get rid of disturbing thoughts and better relaxation.
Prevention of insomnia also involves the use of natural ingredients. A bath with special additives or a special pillow with soothing herbs inside relaxes well. You can listen to classical music, nature sounds or special melodies for meditation and relaxation.
Anti-anxiety drugs should be taken with caution. If there are no diseases requiring medical treatment, then the doctor may recommend mild herbal preparations that are not addictive. If there is a disease, it should be treated first of all.
A person’s ability to sleep enough and continuously depends on his health, performance and good mental and physical condition. Therefore, it is important to give up bad habits that prevent falling asleep and learn how to relax.