Causes of Insomnia
Many people complain that they cannot sleep even though they have sleep. Insomnia can be caused by many reasons. Insomnia may occur for psychiatric or biological reasons. If you are having insomnia and you are not familiar with the causes of insomnia, here are the most common causes of insomnia…
You're tired, but you can't sleep? Insomnia can be affected by many factors, from health problems to nutritional habits. If you are curious about the causes of insomnia, all your questions are in our news ...
It takes about 30 minutes for a person to fall asleep. Sleeping less than 6 hours 3 times a week is an indication of insomnia. If you are facing such a problem, you should go to a doctor and get treatment.
Sleeping pills
Sleeping pills you take to sleep is one of the biggest factors that disturb sleep. In addition, dependence on sleeping pills will prevent you from having a good night's sleep.
Sleeping during the day
Sleeping in the short term during the day makes it hard to sleep at night. Not being able to sleep at night will make you more tired and nervous during the day. This cycle can become uncontrollable. Except for the elderly and children, adult people do not need to sleep during the day. If you need a lot of sleep during the day, take a maximum of half an hour.
Caffeine consumption
It has a caffeine stimulant which is also found in coffee and tea. These drinks, which are preferred to start the day in the morning, cause insomnia when consumed at night. According to studies, caffeine stays in the human body for 8 hours, stop the consumption of coffee and tea in the afternoon for a good sleep.
Cigaret
Smoking causes insomnia as it is as stimulating as coffee and alcohol. Smoking before you go to sleep will make you sleepy.
Working hours
If you have changing working hours, this may be the most important reason for your insomnia problem. Your body mixes the day and night cycle, causing insomnia.
Lack of routine
Children need to sleep during the day as well as night's sleep. If children try to change their sleep patterns, they cannot sleep or sleep when they need to sleep. To save your children from insomnia, bed at the same time and wake up at the same time.
Environmental factors
If the environment you sleep in is not a good environment, your sleep may escape. Snoring or moving too much by the person sleeping next to you may miss your sleep. In addition, if there are chemical or toxic substances in the environment where you sleep, it may cause insomnia. Excessive temperature, excess light, noise, an uncomfortable bed can cause insomnia.
Medicines
The side effects of many prescription and over-the-counter medications are insomnia. If your medication is caused by insomnia, this problem will not be long-term. When you stop taking the medication, your sleep patterns will be restored.
Depression
Depressed people often feel tired. Therefore, depression is one of the most common causes of insomnia. In addition, emotion disorders such as bipolar disorder can cause insomnia. If you have insomnia, you should investigate whether it is psychological.
Tiredness
Problems such as standing for a long time, intense physical movements and overwork cause insomnia. Pills taken by students to study may cause insomnia.
Eat too much food
Eating excessive food before going to sleep will cause insomnia. You can facilitate digestion by choosing light foods before going to sleep so your body will relax and make it easier to go to sleep. Especially the consumption of spices causes stomach burns and causes sleep problems.
Stress
The issues of sleep, mind, work, school, health or family life make it difficult for you to fall asleep, causing insomnia.
Health problems
Diseases such as cancer, heart problems, lung diseases, stomach disorders, thyroid, Parkinson's, Alzheimer's, joint pain can cause insomnia and also chronic pains, difficult breathing and frequent urination disrupt sleep patterns.
Things to do for a healthy sleep
A sleepless life is not possible for human life. You can have a healthy sleep with these methods that will be applied for several weeks for a healthier life.
Scent of lavender
For a better sleep, keep the smell of lavender in your bedroom. With the calming effect of lavender, it will slow down your heart rate and lower blood pressure so you will have an easier and more comfortable transition to sleep.
Follow the Mediterranean diet
Increased belly fat causes sleep apnea. you can get rid of sleep apnea with a Mediterranean diet that includes high amounts of fruit, whole grain foods, vegetables and fish, and 30-minute walks a day.
Choose the right dishes
At dinner, consuming foods with a high glycemic index such as potatoes and rice makes the transition to sleep easier. In addition, yogurt, bananas, chamomile tea, warm milk, honey, oat flour, almonds, flax seeds, turkeys, such as secretions of serotonin and melatonin hormones to help you sleep more easily.
Read a book
Reading books in bed makes the eyes heavy and the mind falls asleep without thinking about anything else.
Take a shower
After a warm shower, you will sleep in the last 15 minutes.
Listen to classical music
Classical music has an effect that rests and cures people. The genre and timbre of the music relaxes the brain and body, making it easier to go to sleep.
Caressing your hair
Whenever someone takes care of your hair, you come to sleep and want it to end. When you have difficulty in going to sleep, you can ask your partner or family members to caress your hair.
Things to consider in your bedroom
1- Choose a dim light in your bedroom.
2- Protect your bedroom from noise.
3- Use the colors on your bedroom walls to relax you.
4- Use your bedroom only for sleeping.
5- The temperature of your bedroom is neither too cold nor too hot.
6- Make your bed and pillow choices according to your comfort and change your pillow every 2 years.
Exercise to facilitate sleep
Harvard University for those who have sleep problems in 60 seconds to help you fall asleep breathing exercise will help you to sleep.
• Drain all your breath.
• Breathe through your nose for 4 seconds.
• Hold your breath for 7 seconds and empty your breath in 8 seconds.
• Repeat this method 3 times.
With this exercise, oxygen circulates in the body and relaxes the body. In addition, stress and distress in the mind while exhale is excreted from the body.
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