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
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
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
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.
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.
Neurology. National leadership. / Ed. E.I. Guseva, A.N. Konovalova, A.B. Hecht - 2014