Those who can't sleep until morning! How to Overcome Sleep Disorder?
In order to support the physiological and psychological health of people sufficiently, it is necessary to sleep for about 8 hours every night. But some of us, no matter how tired and want to sleep, somehow he cannot fall asleep without his hole. We have investigated the problems that have caused this to you and have found effective ways to get rid of it.
Let's see what causes Insomnia?
1. Multiple Sclerosis
Scientists from the University of California conducted a study showing a link between Multiple Sclerosis and Insomnia. 2300 people with multiple sclerosis participated in the study and 70% of them had sleep problems. The distinctive feature of multiple sclerosis is that the person cannot do so for at least 30 minutes during the falling asleep phase. These people with insomnia usually take medication to fall asleep. Age groups between 20-50 are risky ages.
2. Stress
As a result of a study conducted by the American Academy of Sleep Medicine, it was observed that the amount of stress affects Insomnia. Thomas Roth and his colleagues agree that the patient's way of dealing with this issue is important. Otherwise, when the person is constantly stressed, insomnia may become chronic.
3. Choose water, not energy drinks.
Consumption of energy drinks has been increasing in recent years. A 4-year study conducted by experts at the University of Camilo José Cela explored and evaluated the positive and negative effects of energy drinks on people. People say that they feel stronger and more durable with the consumption of these drinks, but energy drinks make us tense and sleepless. This type of high caffeine drinks, our central nervous system directly stimulates.
4. Asthma
A research team at the University of Pittsburgh found that insomnia was quite common in adults with asthma. Sleep disturbance was observed in 37% of adults with respiratory problems. People with insomnia found it more difficult to deal with. And in the later stages they had to deal with depression and other symptoms. Scientists think these people should solve these insomnia problems as soon as they can.
5. Stroke
Another study by scientists from the University of Surrey has shown that stroke patients generally experience sleep problems that directly affect the quality of life. Researchers believe that these people's sleep problems are due to factors such as excessive psychological strain, pain, and reduced physical activity levels.
6. Alcohol
A survey of 4,970 adults was conducted at John Hopkins University. The researchers noted that these people had consumed alcohol 4 or more times a day in the last 3 months. The average number of days consumed alcohol was calculated by the answers obtained. It was also seen that one of the biggest problems these people had was insomnia. The results showed that people who consume alcohol 2 days or more a week are more prone to sleep problems.
7. Menopause
It is a known fact that women have sleep problems during these times. A recent study at Pennsylvania State University showed an increased risk of insomnia during menopause. The most common complaint is the time to fall asleep and overall sleep quality ... 3302 people who participated in the study complained of 33% sleep problems.
8. Weak immune system.
Dr. Eamonn Mallon said that his immune system is also a factor that can affect Insomnia. He says we're all experiencing a popular error. "When a person is sick, he doesn't sleep any more." His study says that there is a disease that causes insomnia. In short , a weak immune system can lead to disease that causes Insomnia.
9. Watch television.
423 people between the ages of 18-25 participated in a study conducted at the University of Michigan. They completed an online questionnaire that assessed regular television viewing, sleep quality, fatigue, insomnia and pre-sleep waking. As a result, intense interaction with television required longer time to fall asleep . This causes insomnia.
What should be done to have a better sleep?
Yoga
Studies at the Research Institute in Seattle have shown that doing regular yoga for 12 weeks can help relieve insomnia. 249 yoga and aerobics participants participated in the study. As a result, sleep quality increased and depression and stress levels decreased. Menopausal women, yoga to help get rid of insomnia is among the recommendations ...
herbs
Sleep disorder seriously affects a person's life. It can be associated with a number of diseases, including obesity, depression, and anxiety. Robert Rountree, known for his work on Alternative Therapies, has announced various herbs that can be used to improve sleep quality. These herbs valerian, hops and chamomile. It is also said that excessive spice use should be avoided in daily life in order to avoid insomnia.
Cherry juice
Researchers from Louisiana State University have observed that older adults drink cherry juice twice a day for 2 weeks on a regular basis, increasing their sleep time by 90 minutes. Because cherry is a natural source of melatonin, a hormone that regulates the sleep-wake cycle. Researchers, instead of caffeine-containing drinks, morning and evening drinking a glass of cherry juice would be good for the night's insomnia problems.
Light therapy
According to Grace Dean of the University of Buffalo, light plays an important role in maintaining stable circadian rhythms. Exposure or lack of large amounts of light affects the sleep cycle. Treating sleep disorders with light is not new, but this study is testing a different method.
Meditation
In 2012, he conducted a small clinical trial in Los Angeles. In a study of 49 people with a median age of 66, regular meditation had an effect on the improvement of insomnia-related problems. Improvement in sleep quality was observed in meditating participants. Her anxiety, stress and fatigue disappeared.
Amber colored glasses
Some researchers at the University of Colombia found a different solution, saying that people's habits would be hard to change. They said that the intensive use of the blue light emitting devices and especially the use of them before sleeping in the evening caused insomnia. Therefore, they say that the use of amber glasses that block the blue light will reduce the effects. In addition to a positive effect on insomnia, the use of amber glasses reduced the arterial pressure of the wearer.
Correct position during sleep
There is a sleeping position where everyone feels most comfortable. But some positions are better for our health than others ... According to John Douillard, sleeping on our left side is more beneficial for our health. Positions facing our left side facilitate lymphatic drainage in our brain, support digestion, and help the spleen to function more healthily . So try to sleep on your left as much as possible.
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