Mridu's Health Info.....

                                             

Trouble  sleeping

   Do you get enough 8 hours of sleep? Or do you somettime  wake up in the midnight and remain awake for hours,continuously watching the clock. Insomnia is a major health issue now a day’s across the world. It’s a common sleep disorder now a days. If you want to live a happy life, then you should be physical, mentally, emotionally 100% fit. In order to continue your daily activities normally you need to sleep an average 8 hours a day.  People who is suffering from insomnia have trouble falling asleep most of the time. As a result, have poor-quality   sleep   or  they  don’t  get  sleep . They may not feel refreshed and   energetic   when they wake up. Insomnia is a common problem that badly affects your energy, mood, health, and ability to function during the day. People with insomnia generally complain about poor sleep and often suffer from anger, lack of concentration, yawning all the day, loss of appetite, drowsiness, lack of focus, lower energy, fatigue, disturbing mental function and moodiness during the waking hours.

Types of Insomnia  :

There are two types of insomnia.
1. Primary insomnia and
2. Secondary insomnia

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.