Top 10 Causes of Sleep Disorders

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Sleep dis­tur­bance is a very seri­ous and urgent prob­lem today, which haunts many peo­ple. Poor, inter­mit­tent sleep or lack of it direct­ly affects the qual­i­ty of life, mood, well-being, ener­gy lev­els in the body, the work and health of the inter­nal organs of the human body. Often this leads to many dan­ger­ous dis­eases. Var­i­ous fac­tors can inter­fere with prop­er sleep: mal­nu­tri­tion, bad habits, stress, etc. We list the main rea­sons that pro­voke poor sleep:

1. Smoking before bed

1. Smoking before bed

As you know, smok­ing is a very bad habit that seri­ous­ly impairs the health of the body as a whole, includ­ing a bad effect on the qual­i­ty of sleep. Smok­ers mis­tak­en­ly believe that thanks to cig­a­rettes they can relax, calm down and sleep well. In fact, nico­tine is a stim­u­lant. And if a per­son smokes a cig­a­rette just before going to bed, then he will most like­ly wake up sev­er­al times a night.

But giv­ing up nico­tine before bed­time also inter­feres with a good sleep: the smok­er will feel dis­com­fort and anx­i­ety from the desire to smoke, which have a bad effect on sleep. Sci­en­tists have shown that smok­ers sleep less due to the stim­u­lat­ing effects of nico­tine and are more like­ly to feel anx­ious. There­fore, the best solu­tion is to com­plete­ly aban­don this addic­tion and start lead­ing a healthy lifestyle.

2. Excessive alcohol consumption

For many, evening alco­hol con­sump­tion works as a sleep induc­er. Indeed, a glass of wine at din­ner can well relax and cause drowsi­ness, but exces­sive con­sump­tion of alco­holic bev­er­ages, on the con­trary, leads to fre­quent sleep dis­or­ders, night awak­en­ings, and even to the onset of sleep paral­y­sis, when a per­son can­not move for some time and feels ter­ri­ble dis­com­fort. Such fac­tors will cause fatigue and rapid loss of strength in a per­son in the morn­ing and through­out the day.

3. Stress and anxiety

3. Stress and anxiety

Stress and neu­roses are fre­quent com­pan­ions of mod­ern peo­ple. Accord­ing to sci­en­tists, stress is the most com­mon cause of poor sleep. It dis­rupts the bal­ance between sleep and wake­ful­ness, caus­ing dif­fi­cul­ty in falling asleep. Accord­ing to sur­veys, many peo­ple are unable to sleep due to exces­sive stress, feel­ings of anx­i­ety and rest­less­ness. Stress acti­vates the sym­pa­thoa­d­ren­al sys­tem, which caus­es insom­nia. In this case, med­i­ta­tion, deep breath­ing tech­niques, or read­ing a qui­et book before bed can help a lot.

4. Lack of exercise

Peo­ple who refuse sports and exer­cise for var­i­ous rea­sons are often prone to rest­less sleep and it is not uncom­mon to wake up sev­er­al times dur­ing the night. All this grad­u­al­ly leads to a vio­la­tion of work­ing capac­i­ty and con­cen­tra­tion dur­ing the day. Those who main­tain phys­i­cal activ­i­ty and play sports for at least 150 min­utes a week have much less trou­ble falling asleep. Many peo­ple mis­tak­en­ly believe that exer­cis­ing in the evening dis­rupts healthy sleep. Mod­er­ate exer­cise about two hours before bed can help fight insom­nia.

5. Hormonal changes

Accord­ing to sta­tis­tics, women are more vul­ner­a­ble to insom­nia and sleep dis­or­ders than men. It is often asso­ci­at­ed with hor­mon­al changes that occur to women dur­ing menopause, preg­nan­cy, and men­stru­a­tion. Fluc­tu­at­ing lev­els of estro­gen and prog­es­terone dur­ing men­stru­a­tion great­ly dis­rupt sleep. While car­ry­ing a baby, the amount of prog­es­terone in the body increas­es, which can also lead to insom­nia. Menopause caus­es a decrease in estro­gen and prog­es­terone, which affects the fre­quent night­time hot flash­es that inter­fere with nor­mal sleep. To solve the prob­lem with changes in hor­mones, tak­ing spe­cial prepa­ra­tions approved by the doc­tor and a warm evening show­er or bath with aro­mat­ic oils will help.

6. Using electronic devices before bed

In today’s soci­ety, one of the most com­mon rea­sons for dis­rupt­ing healthy sleep is the use of elec­tron­ic gad­gets through­out the day and espe­cial­ly before bed­time. The light emit­ted by phones and tablets inter­feres with the pro­duc­tion of mela­tonin, the hor­mone respon­si­ble for sleep. In addi­tion, dur­ing inter­ac­tion with such elec­tron­ics, brain activ­i­ty is stim­u­lat­ed, which pre­vents a per­son from com­plete­ly relax­ing. Elec­tron­ic gad­gets affect the rhythm of the body, pre­vent­ing good sleep. Elec­tron­ics has a par­tic­u­lar­ly neg­a­tive effect on the sleep of chil­dren and ado­les­cents. In order to sleep well at night, it is advis­able to turn off the TV, tablet, phone or com­put­er at least an hour before going to bed.

7. Caffeine consumption in the evening

Many peo­ple love cof­fee and drink it through­out the day and even after din­ner before bed. But you should refuse to drink cof­fee in the evening if you want to sleep well and sound­ly. It is bet­ter to post­pone this ven­ture until the morn­ing. Caf­feine is a strong enough stim­u­lant that can cause ner­vous­ness and dizzi­ness. They, in turn, can pro­voke insom­nia. Caf­feine tak­en 6 hours before bed­time has a neg­a­tive effect on sleep.

8. High-calorie meal before bed

8. High-calorie meal before bed

When it comes to sleep dis­tur­bance, a hearty and exces­sive­ly high-calo­rie din­ner may well be the rea­son for this. A high-fat, low-fiber diet in the evening can impair sleep qual­i­ty. The con­sump­tion of fried, sweet and fat­ty foods leads to heav­i­ness in the stom­ach, and there­fore it will be dif­fi­cult for a per­son to fall asleep and wake up more often. Thus, in order for the sleep to be deep­er, it is nec­es­sary to pro­vide for a lighter meal in the evening than, for exam­ple, in the morn­ing or after­noon. Dur­ing din­ner, it is bet­ter to eat low-calo­rie, high-fiber foods.

9. Uncomfortable temperature and bright light

To sleep bet­ter, the bright light in the bed­room should be exclud­ed. Dark­ness or twi­light con­tributes to a good and sound sleep for both adults and chil­dren. Light inter­feres with the pro­duc­tion of mela­tonin, which is secret­ed by the pineal gland (pineal gland) and is respon­si­ble for nor­mal sleep. Even slight rays of light from the win­dow can make the body wake up. There­fore, before going to bed, it is advis­able to close the cur­tains and turn off the lights, mak­ing sure that the bed­room will be dark and qui­et through­out the night. It is equal­ly impor­tant to ven­ti­late the room before going to bed so that the tem­per­a­ture is com­fort­able and the air is fresh. Doc­tors say that the human body needs a cool­er tem­per­a­ture dur­ing sleep, so if the win­dow is not very cold, you can leave it open or use the air con­di­tion­er. An evening warm show­er helps to achieve the opti­mal tem­per­a­ture for the body and sleep well.

10. Pets

Pets pro­vide many ben­e­fits for both the phys­i­cal and men­tal health of their own­ers. They help reduce ten­sion, con­trol stress, and boost your mood. But at the same time, pets can wors­en the qual­i­ty of sleep. The habits and habits of ani­mals at night are dif­fer­ent from human ones. If the pet behaves rest­less­ly at night, then it is bet­ter to take him out of the bed­room and give him a place to sleep in anoth­er room. For more fre­quent and severe anx­i­ety attacks at night, the ani­mal should be con­sult­ed with a vet­eri­nar­i­an.

mountains, via alta val carassino, peak
mountains, peak, top
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Neu­rol­o­gy. Nation­al lead­er­ship. / Ed. E.I. Guse­va, A.N. Kono­val­o­va, A.B. Hecht - 2014

By Yraa

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