Insomnia is a common disorder that affects a person’s ability to sleep or continue in it, which leads to a feeling of fatigue during the day and low concentration and performance, and insomnia may be a passing problem as a result of tension or anxiety, but if it continues for a long time, it may turn into a chronic problem that affects public health and life quality.
In this article, we review the reasons for the common insomnia and ways to prevent it to improve the quality of sleep
The causes of insomnia
Tension and anxiety
Constant thinking in life problems or daily challenges leads to an increase in the secretion of the hormone cortisol, which makes the mind in a permanent vigilance and difficult for a person to relax and sleep.
Wrong habits before bed
Using electronic devices such as the phone and the computer before bed, as the blue light emitted from it reduces the secretion of the hormone melatonin responsible for regulating sleep.
Eat fat or sugar -rich meals, which leads to indigestion and sleep disorder.
Sleeping in an uncomfortable environment in terms of temperature or lighting.
Sleep disturbances
Sleep breathing.
Legs to replace the legs.
Disturbing nightmares and dreams.
Health problems
Chronic pain such as arthritis.
Digestive disorders.
Heart disease and high blood pressure.
Eat stimulants
Excessive consumption of coffee, tea or soft drinks containing caffeine, especially in the evening.
Depression and mood disorders
The psychological state of a person greatly affects the quality of sleep, as depression and anxiety increases the chances of suffering from insomnia.
Methods of preventing insomnia
Organizing sleep dates
Determine a fixed time for sleeping and waking up daily even on holidays.
Avoid staying up late, even if you don’t feel sleepy.
Improving the sleep environment
Use comfortable cushions and ranks.
Room temperature adjusted to be moderate between 18 and 22 degrees.
Reducing lighting in the bedroom.
Avoid annoying sounds using ear plugs or running light white noise.
Practicing relaxation habits before bed
Take a warm bath before bed.
Performing meditation or deep breathing exercises.
Read a quiet book or listen to calm music.
Avoid stimulants
Avoid caffeine drinks at least 6 hours before bed.
Reducing the consumption of chocolate and soft drinks in the evening.
Attention to healthy nutrition
Eat rich protein and fiber snacks before bed.
Avoid eating foods rich in fats and sugars at night.
Drink a cup of warm milk before bed to stimulate melatonin production.
Exercise regularly
Performing moderate exercise such as walking or swimming during the day, while avoiding strong exercises just before bed.
Get rid of excess thinking
Allocate a specific time per day to think about problems, so that you do not have negative thoughts when sleeping.
Using “emptying the mind” techniques such as writing notes before bed.
When should you consult a doctor?
If the insomnia lasts for more than three weeks, and affects your daily performance or your mood, it may be necessary to consult a specialist, the doctor may recommend treatments such as
Cognitive behavioral therapy to control negative thinking.
Description of soothing medications for sleep when necessary.
Other health conditions that may cause insomnia.
