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Trouble sleeping |
Types of Insomnia :
There are two types of insomnia.1. Primary insomnia and
2. Secondary insomnia
Primary insomnia: It’s a condition where a person doesn’t get sleep is not directly linked to his health condition.
Secondary insomnia: It’s a conditioned person having sleep problem due to various health issues like depression, pain, medication etc..
What causes insomnia ?
Insomnia may be caused due to either medical or psychiatric condition. Emotional conditions such as stress, anxiety, and depression cause many of all insomnia cases. But your daytime habits, bedtime routine, and physical health can also play a major role. Many medical conditions and diseases can contribute to insomnia, including asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease, and cancer. Chronic pain is also a very common cause of insomnia.Some factor causing insomnia .
1. Watching television, computer, or a mobile device in bed till late night .
2. Lack of exercise
3. Working habits till late night
4. Day time napping
5. Poor sleeping environment such as noise ,light ,extreme temperature etc
6. Illness
7. Medication
8. Emotional or physical discomfort
9. Pain
10. Anxiety, stress , depression ,dementia , diabetes ,heart disease etc
11. Asthma
12. Arthritis
13. Gastro intestinal problem
14. Alcohol , nicotine ,caffeine ,heavy meals
Symptoms of insomnia : The most common symptoms are
1. Trouble sleeping , falling asleep
2. Tired , fatigue falling asleep during the day
3. Not feeling refreshed after waking up .
4. Waking up at middle of the sleep
5. Irritability, and problems with concentration or memory.
HABITS THAT PROMOTE GOOD NIGHT SLEEP :
1. Change in life style . A comfortable bed in a dark, quiet room is the best option for a good night's sleep. Some people adjust easily to changes in a sleep environment, but others can be easily disturbed by small changes in sleep surroundings. Noise problems can be alleviated with the use of earplugs. Avoid allowing pets or children to share the bed. Place your room away from noise such as factory sound, traffic, dog barking, railway station, jet flight, baby crying, generator sound etc..Keep your clock away from you people having difficulties in sleeping have a habit of watching the clock .
2. Maintain a sleeping schedule and try to practice and implement it daily, even on weekends, holidays and days off. If you don't fall asleep within half an hour get up and do something relaxing. Again, go back to bed when you're tired.
3. Avoid alcohol, smoking, caffeine before going to sleep. These are a highly stimulating agent can keep you awake. When taken at bedtime, alcohol may makes you sleep at first, but will disrupt sleep later in the night. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on sleep quality.
4. Be positive learn meditation and yoga . Avoid going to bed with a negative mindset. You could listen to some mild music for half an hour . A relaxing activity around bedtime can help relieve tension and encourage sleep. Call your old friend make fun , jokes , nd smile . Give yourself some time to take a break when you need one.. Before bed, think of tomorrow. Close your eyes and take deep, slow breaths, making each breath, even deeper than the last practice this before going to sleep. Reading a book, listening to music, taking a bath, or enjoying another activity you find relaxing.
5. Exercise regularly.Regular exercise helps people sleep. Exercise in the morning is very essential for sleep at night, but if exercise too close to bedtime-can disrupt your sleep. Too little exercise and limited activity during the day can also lead to sleeplessness at night. Practice yoga and join a gym.
6. Try to avoid daytime napping or limit it.Keep yourself as much as busy as you can during day time. If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight .
7. Avoid eating a heavy meal before going to sleep.Eating a full meal shortly before bedtime can hamper with the ability to fall asleep and stay asleep, as can heavy meals eaten at any time of day or foods that cause indigestion. A light snack at bedtime may promote sleep. A light snack before bedtime, however, may help you sleep. Milk and other dairy products, which contain the natural sleep-promoting substance, tryptophan, are especially good as bedtime snacks.
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