Problems with concentration? Memorizing? Or maybe you just feel tired? These are just a few of the problems insomnia causes. In fact, sleep is also responsible for more complex processes in our body. Its deficiency can cause hormone disorders, decrease in immunity, hypertension, depression or type II diabetes. That's why it's so important to get a good night's sleep.
What actually causes problems falling asleep?
Many people suffer from sleep problems due to stress. The pace of life and the rush of duties often mean that we cannot calm down in the evening. However, It happens that insomnia is a symptom of diseases such as depression or neurosis. On the other hand, in the case of the elderly people, most often it is a results of an insufficient amount of melatonin. Sometimes sleep disorders is a result of our lifestyle, and this is something we can change ourselves and improve the quality of our life. These can be innocent habits, such as watching movies right before bedtime, a large dinner, coffee, or other caffeinated drinks.
Ways to get a good night's sleep
- Go to bed and wake up at fixed times regardless of the day of the week. Thanks to this, you will get your body used to the fact that it should always get a dose of sleep at certain times of a day. If you occasionaly go to bed later, get up at your usual time anyway.
- Avoid taking naps during the day. A nap of about 15 minutes is allowed.
- Take care of adequate exposure to light during the day. This allows you to regulate the circadian rhythm. During the day, try to stay in well-lit rooms. However, about an hour before going to bed, do not use devices that emit blue light, e.g. computers, phones, tablets. This type of light stops the production of melatonin and gives the body a signal to get up. The setting sun is yellow-red and you should surround yourself with such light in the evening.
- Ventilate the bedroom well. The right amount of oxygen and a slightly lower temperature will improve your sleep quality.
- Avoid heavy meals before bedtime.
- Get physically active during the day, but not right before bedtime.The best time will be late afternoon. It would seem that exercises should make it easier to fall asleep, and it is, but not around 3 hours before bedtime. It can then cause the opposite effect by over-stimulating the body.
- Remove the watch from sight in the bedroom. Frequently checking your watch at night can make you nervous about lack of sleep and make it even more difficult to fall asleep.
- You can use bedtime relaxation techniques such as meditation, breathing exercises, and massages.
- Try not to drink coffee, tea and other energy drinks sience noon. Research shows that caffeine and theophylline can be active for up to 12 hours.
- Avoid alcohol. According to popular belief, alcohol makes it easier to fall asleep and there is some truth in it. But sleep quality is much worse. Alcohol causes waking up during the night or our sleep is not deep enough. In addition, frequent drinking of alcohol is one of the causes of sleep disorders.
If your sleep problems persist for a long time and the home remedies do not work, you should contact with your doctor. Perhaps your problem requires diagnosis and appropriate medical treatment.