Tired of insomnia? Expert advice to alleviate sleep problems

Sleep disorders are a very common problem and are among the most common psychosomatic disorders of today. If you are also tired of insomnia, we bring you some expert advice to alleviate sleep problems.

One of the most common sleeping disorders is insomnia. Prolonged insomnia problems can cause a number of health problems.

Going to sleep is a real nightmare for many people. From night to night, they roll over on the bed for a long time, and sleep does not come to their eyes. Some fall asleep quickly, but wake up in the middle of the night and fail to fall asleep again, but move all sorts of thoughts over their heads.

Sleep disorders are a very common problem and are among the most common psychosomatic disorders of today. Sufficient quality sleep is essential for our body and psyche as well as water and food intake.

Prolonged insomnia has a bad effect on health

The most common sleep disorder is insomnia. Prolonged insomnia problems can cause a number of health problems. It has been found to be associated with a higher risk of depression, but also with anxiety states, a greater tendency to anger, irritability and the like. Learn how to improve mental health so you can also sleep better. 

Prolonged insomnia also means an increased risk of developing chronic diseases (eg cardiovascular disease and an increased incidence of some cancers), an increased risk of obesity and premature aging. Every tenth person has a problem with insomnia, and in old age every fifth. There are three basic ways to regulate it – medication, psychotherapy and changing habits.

With these practical tips, get insomnia out of bed

Experts point out that the dream has its own architecture and structure. And indeed, some people with a sleep problem have disturbed sleep, some sleep intermittently, and some wake up very quickly. Of course, all of these problems ultimately result in poor and poor quality sleep and problems of fatigue and an uncomfortable feeling of exhaustion and drowsiness.

Very loud snoring and extremely restless sleep also warn of more serious sleep problems that need to be addressed. One of the sleep disorders is apnea, the cessation of breathing during sleep that can last from 10 to 30 seconds, after which the person begins to catch his breath in panic. The sleeper is unaware of respiratory arrest that can recur throughout the night and does not know why he wakes up exhausted, dry mouth, with a feeling of hangover and headache. Apnea can be treated, and you should see a doctor for help.

How much sleep is enough varies from person to person, but most need seven to eight hours of sleep. Insomnia becomes more common with age – the older a person gets, the more they experience sleep problems. For example, in old age you are more likely to be awakened by noise, to get tired earlier in the evening, and to wake up earlier in the morning.

How to alleviate sleep problems?

Many scientific studies confirm that it is crucial for undisturbed sleep to go to bed and get up always at the same time. It is recommended to relax in a bath with warm water before bed. It is also important to use the bed only for sleeping and not for watching television, eating, making phone calls and doing backlog business tasks.

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Sleep will be much calmer if we do not eat just before going to bed. It is best to eat a few hours before bed and drink hot beverages. Before going to bed, daily stressful activities should be replaced with relaxing ones. Some of the relaxation techniques will be of immense help.

Eliminate caffeine, nicotine and alcohol, reduce or eliminate their consumption. Alcohol is a sedative that can help you fall asleep, but it prevents deeper stages of sleep and can cause you to wake up more often at night. Coffee and carbonated juices are known stimulants and can cause insomnia.

Nicotine also interferes with sleep in several ways, and among other things, it stimulates the central nervous system, thus preventing normal sleep. Create a cozy atmosphere before bed.

In the bedroom, turn off the TV and anything that might distract you, including your computer, cell phone, and all other technology, and especially noise sources. Darken the space and do not overheat the room. Try to establish a normal sleep routine by falling asleep and waking up at about the same time each day.

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