Insomnia is one of the biggest problems of our age.
Every living thing needs sleep. Some say that 3-4 hours of sleep a day is enough, while others say that after 9-10 hours of sleep, they still can't get to sleep. Although the sleeping time that everyone needs according to their structure and daily activities varies, it is essential to sleep in order to survive. On the other hand, there are many people who complain that they cannot sleep, suffer from insomnia and seek the answer to the question of how to eliminate insomnia .
Due to technological innovations and developments in the medical world, it has been observed that insomnia can be caused by many factors in the researches conducted in sleep laboratories. On the other hand, it is observed that almost one in three people have insomnia. As the quality of life decreases to critical levels in the advanced dimensions of this disorder, which is encountered at almost any age, professional support should be sought since there may be more dangerous consequences. So how to eliminate insomnia?
How to Eliminate Insomnia with Alternative Solutions
It can be argued that almost every person has had insomnia at least a few times in their lives. However, this problem, caused by some environmental factors, which is not continuous, has disappeared over time and may not have been emphasized. On the other hand, it is seen that insomnia affects life significantly if the difficulty of falling asleep continues.
old man suffering from insomnia, unhappy old man sitting on sofa, negative effects of insomnia
Insomnia, in other words, medical insufficiency, occurs when it is difficult to fall asleep, sleep is frequently interrupted or sleep is not possible. Insomnia, which is a very common disease, reduces the efficiency of people during the day as it does not allow people to store energy and relax their bodies. The person feels tired and the quality of life is significantly affected as long as insomnia persists.
Insomnia is a condition that needs to be taken seriously and it is necessary for the person to undergo a doctor's check in order to cope with the insomnia which he cannot overcome. It is also possible to talk about alternative methods that are observed to make it easier to overcome the problem of insomnia. However, before examining these solutions, it is of great benefit to examine the dimensions and types of insomnia.
To better understand the importance of sleep and to examine what you need for a comfortable sleep, you can read our article titled Expert Advice for Comfortable Sleep, Which Will Improve Our Quality of Life .
Types of Insomnia
Large-scale research involving different countries reveals that insomnia, or more commonly known as insomnia, is an average of 35 per cent in the community. About 10 to 15 percent of people suffering from insomnia include moderate or severe cases of severe insomnia. The increase in the number of people experiencing insomnia with age is another result of the research. In order to answer the question of how to eliminate insomnia , firstly, it is useful to look at the types examined in 3 groups according to the frequency of this disease.
Acute Insomnia
Acute insomnia is the most common type of insomnia. People suffering from this condition often complain that they have difficulty falling asleep. Acute insomnia, which is more common during stressful periods or after traumatic events, usually lasts no more than a week. Acute insomnia, also called transient insomnia, can be avoided without the need for medical supervision.
Subacute Insomnia
The form of insomnia lasting more than a week is called subacute insomnia. Subacute insomnia, which is generally encountered in situations where the stressful situations cannot be adapted, usually disappears without causing serious problems. But undoubtedly, during the time of subacute insomnia, the daily life of the person experiencing the problem is significantly interrupted.
Chronic Insomnia
Insomnia problems lasting more than 3 months are called chronic insomnia. People suffering from chronic insomnia often report having trouble sleeping at least three nights a week. Professional support is the most effective solution in cases of chronic insomnia, where there are many different causes. In this sense, the most sensible step would be to examine the problem by the experts and apply the necessary treatment to the relevant health centers.
What Causes Insomnia?
In order to overcome the problem of insomnia, it is useful to go to the source. In this respect, stress-related and traumatic events play a major role in the insomnia, as we mentioned earlier. Unfortunately, the causes of insomnia may not be limited to these.
woman suffering from insomnia, woman unable to sleep
Insomnia may also occur due to medications used to treat other diseases. On the other hand, the problem of insomnia caused by time difference can be seen in the travels between countries. Factors such as excessive caffeine consumption, shift working hours, sedentary lifestyle, and uncontrolled sleeping pills are among the factors that cause insomnia.
In addition, it can be seen that physical and psychiatric diseases cause insomnia. It is possible to list medical diseases such as depression, sleep apnea, restless leg syndrome and reflux as the source of such insomnia. Likewise, people with a tendency to insomnia or struggling with problems that can cause permanent stress are likely to experience serious insomnia problems.
In addition to this, it is seen that complaints of insomnia increase in later ages. In old age, the total duration of the night's sleep is shortened and the time to fall asleep is prolonged. This unfortunately starts to deteriorate the sleep patterns of elderly people and negatively affect the lives of both themselves and their family members.
How to Remove Insomnia to Improve Quality of Life?
child girl sleeping with her teddy bear
We recommend that you consult your doctor to solve serious insomnia problems that restrict daily activities and reduce quality of life. On the other hand, it is possible to talk about alternative methods which are known to be good for insomnia.
However, in order to fight insomnia, first of all, it would be useful to draw up a sleep schedule. Accordingly, factors such as how many hours he slept, how many times he woke up during sleep, and how many days of insomnia per week were noted were not taken into account to understand the type of insomnia. You can then start following the suggestions below to find the answer to the question of how to resolve insomnia .
Avoid Daytime Sleep
Melatonin, the sleeping hormone, plays an important role for the immune system. In order for the hormone to function properly, a quality sleep is required. At night, the level of melatonin is the highest level of sleep hormone in the body. Therefore, the effect of sleep on the body after dark, daytime sleep can not meet. It is necessary to pay attention to night's sleep in order to prevent the body's biological rhythm to be disturbed.
Stay Away from Electronic Devices
woman watching movie on computer in dark room, woman watching popcorn and movie
Electronic devices such as smartphones, televisions, computers, tablets have negative effects on melatonin and serotonin production. Unfortunately, this can lead to chronic insomnia. In addition, we recommend that you stay away from the display of electronic devices until a few hours before the sleep time. Because the screen light can disrupt the body's perception of day and night and thus cause insomnia.
Don't Eat Late
You should stop eating 2-3 hours before sleep time. Otherwise, you may have difficulty falling asleep because the digestive system will continue to work. Likewise, it is useful to avoid heavy meals and excessive fluid consumption in the evening so that your sleep is not interrupted by the need for a toilet.
Create the ideal sleeping environment
Your bedroom needs to be at a lower temperature than other rooms, as it will be difficult to sleep in a warm room. You can also make your bedroom quiet by soundproofing if possible. Use light shades or thick curtains on the windows so that the room where you sleep is completely dark at night, as the light also makes sleep difficult.
Exercise
When you exercise in the morning it is possible to observe that you fall asleep much easier at night. In this direction, you can do activities related to the sport you are interested in or you can start the day with a light walk.
Pilates and yoga are also known to help smooth sleep by releasing tension in the muscles. What is yoga , how to? You can browse our content titled. In addition, a guide for beginners to learn how to do pilates : How to do Pilates? You can review our content titled.
Apply the Miracle of Thermal Water
thermal water, spa, woman entering thermal water
Thermal water, one of the numerous benefits of regulating sleep, accomplishes this by soothing the skin and stimulating circulation. It will not be wrong to say that the thermal bath, which contributes to relieving pain, is a frequently used method because of its effects on insomnia.
If you want to observe the relationship between the thermal waters and a good quality sleep, you can reserve your room at Çam Hotel for a thermal holiday in no time!
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