Insomnia: Causes, Types, Symptoms and Treatments
Sunday, April 10, 2016
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Insomnia: Causes, Types, Symptoms and Treatments. Insomnia is a disorder at the time of entering the sleep time, in which we will be hard to maintain sleep despite having the opportunity to sleep. Humans are basically spent a third of his life to sleep. According to experts, the best sleep for someone range between 6 to 8 hours a day. Insomnia is characterized by symptoms of difficulty to start sleeping, and difficult to maintain sleep, and waking up too early
Symptoms of insomnia typically followed by functional impairment while awake. Insomnia rather than sleep, but merely an annoyance. so, from now do not worry about insomnia. However, although not a disease, insomnia still only make someone feel uncomfortable, especially if it lasts for days.
Symptoms of Insomnia
Globally, the symptoms of insomnia has been detected by the medical world. Patients experiencing insomnia at least a portion of some of the symptoms of insomnia following:
Causes of Insomnia
Before knowing how to treat insomnia, then we need to first understand the causes of insomnia that makes us difficult to sleep.
Causes of insomnia can be caused due to several things like the following:
Types of Disorders Insomnia
Broadly speaking, insomnia is classified into three different types, according to the medical or psychological symptoms of patients. The three types are:
How effective treatment of insomnia
Rooms were scruffy and dirty very influential on the quality of one's sleep. For men may cluttered room is normal. However, if lately you have trouble sleeping should create room becomes more comfortable again.
3. Reduce consumption of foods or drinks that contain caffeine, especially late in the evening
Many thought drinking hot tea or hot chocolate before bed will make it easier to fall asleep. In fact, you actually will not be able to cope with insomnia with tea and chocolate because of its caffeine content. Avoid overeating at night, especially at bedtime.
4. Do not drink alcohol a few hours before bedtime
Many consider alcohol can make a person into a deep sleep. It is true that alcohol can make you feel sleepy, but not to sleep soundly all night. Even the condition of insomnia you will be exacerbated by the emergence of hallucinations is not clear due to alcohol.
Therefore, try not to drink wine or a cocktail a few hours before bedtime. Remember, alcohol is not the best way to treat insomnia. Precisely that alcohol can worsen insomnia you!
5. Set aside the bed only for sleep
As much as possible, do not take your work to bed, or watching TV from the bed. Televisions and computers is one of the factors most difficult person overcome insomnia.
6. We recommend that you keep the gadget of the bed
Bring gadgets to bed is one of the bad habits of modern society today because the gadget can make you not focus on the break. Gadgets are not just interfere with sleep, but also can interfere with our other organs such as the brain and can reduce the function of sexual organs because of radiation produced by mobile phones or other gadgets
7. Avoid stressful situations at night
For most people, this is much easier said than done. From now on take your time to relieve stress after a long full day, especially when entering sleep.
One of the best ways to treat insomnia is to go to bed with a calm and clear mind without load.
8.Turn off the lights and make sure there are no noises can be annoying
9. Position the body better
Sometimes woke up in the middle of the night suddenly can also be caused by ill-fitting body position, especially on the neck and head. Therefore, try to sleep with a neutral neck position, not too heights with the body or too low.
10. Do relaxing activities before bed
If within half an hour since you lay down you have not fallen asleep, try to get up and do a relaxing activity, such as reading a book, until you are sleepy.
11. Arrange the breathing to be deeper and longer
It can help the body become more relaxed. Many are helped to overcome insomnia in this manner.
12. Neutralize sound
Sound vehicles, dogs barking, droplet faucet, wall clocks, and so can take a lot of time you sleep. Therefore, we recommend neutralizing the voices that are heard when you go to sleep. For example, by closing the meetings rooms and wear ear plugs earmuffs alias.
13. Drink plenty of water
Insomnia one of which can also be caused due to dehydration of the body aka lack of fluids. Ideally we are obliged to consume water at least 2 liters or 8 glasses a day. More and more consume, the better for the health.
If you rarely drink, it means that you experience insomnia due to lack of fluids. To overcome this, better water consumption as much as possible, if necessary, added to the milk.
14. Warm water bath
Did you actually warm bath can make the mind more relaxed? According to research hot steam generated by water can relax the muscles and nerves in the body, so that makes us feel more comfortable.
This is the solution for you who have insomnia. Try to spend 30 minutes for a hot shower. If necessary, mix it with rose water and use to soak. That said, the soaking water rose can make the mind more relaxed.
15. Avoid looking at the clock
Maybe some of you choose to install a wall clock in the bedroom, with the aim to be woken up on time. However, in fact this will only make you sleepless or insomnia, especially if the wall clock face to face with the view during sleep.
16. Do not be too obsessed with not being able to sleep
Many studies have revealed that people who are worried about cannot sleep are often the most difficult to overcome insomnia. Remember, although insomnia is a serious illness, but it can be treated.
17. Try to increase your activity during the day
With more active during the day, you're more likely to fall asleep at night. Of course, to treat insomnia, type of activity that is required is physical activity. Blood circulation will be smoother and the body will need rest.
18. Exercise regularly
Indirectly, exercise can actually affect the quality of one's sleep. The more physical activity you do, the greater the demands of the body to rest. The state of the tired body after exercise is what will make you fall asleep at night. Therefore, spend 30 minutes in the morning to exercise.
that's Insomnia: Causes, Types, Symptoms and Treatments. may be useful.
Symptoms of insomnia typically followed by functional impairment while awake. Insomnia rather than sleep, but merely an annoyance. so, from now do not worry about insomnia. However, although not a disease, insomnia still only make someone feel uncomfortable, especially if it lasts for days.
Symptoms of Insomnia
Globally, the symptoms of insomnia has been detected by the medical world. Patients experiencing insomnia at least a portion of some of the symptoms of insomnia following:
- Difficulty falling asleep or staying asleep
- Often awakened in the middle of the night and it's hard to go back to sleep.
- Wake up too early (sleep in a short time)
- Feeling exhausted when waking up (does not fit, fresh, fit)
- Easy to change the mood, especially irritable
- Difficulty concentrating and decreased memory
Causes of Insomnia
Before knowing how to treat insomnia, then we need to first understand the causes of insomnia that makes us difficult to sleep.
Causes of insomnia can be caused due to several things like the following:
- Fear
- Anxiety
- Pain
- Pressure soul or stress and depression
- Environment is less comfortable.
- Some types of certain drugs will give adverse effects on the sufferer cannot sleep
- A diet deficient
- Food caffeine, alcohol, and nicotine
- Lack of activity
- Elderly people usually will happen to those who entered the age of 60 years and over
- Pregnant women
- Chronic disorders such as diabetes, kidney disease, arthritis or joint pain, and also some diseases that suddenly come and make the sufferer become difficult to sleep.
Types of Disorders Insomnia
Broadly speaking, insomnia is classified into three different types, according to the medical or psychological symptoms of patients. The three types are:
- Insomnia temporary
- Acute Insomnia
- Chronic insomnia
How effective treatment of insomnia
1. Try to sleep at the same time every night
It is one of the most effective ways to overcome insomnia, because the human body is designed with a biological clock and requires a good sleep routine.
2. Create a more comfortable room atmosphere
Rooms were scruffy and dirty very influential on the quality of one's sleep. For men may cluttered room is normal. However, if lately you have trouble sleeping should create room becomes more comfortable again.
3. Reduce consumption of foods or drinks that contain caffeine, especially late in the evening
Many thought drinking hot tea or hot chocolate before bed will make it easier to fall asleep. In fact, you actually will not be able to cope with insomnia with tea and chocolate because of its caffeine content. Avoid overeating at night, especially at bedtime.
4. Do not drink alcohol a few hours before bedtime
Many consider alcohol can make a person into a deep sleep. It is true that alcohol can make you feel sleepy, but not to sleep soundly all night. Even the condition of insomnia you will be exacerbated by the emergence of hallucinations is not clear due to alcohol.
Therefore, try not to drink wine or a cocktail a few hours before bedtime. Remember, alcohol is not the best way to treat insomnia. Precisely that alcohol can worsen insomnia you!
5. Set aside the bed only for sleep
As much as possible, do not take your work to bed, or watching TV from the bed. Televisions and computers is one of the factors most difficult person overcome insomnia.
6. We recommend that you keep the gadget of the bed
Bring gadgets to bed is one of the bad habits of modern society today because the gadget can make you not focus on the break. Gadgets are not just interfere with sleep, but also can interfere with our other organs such as the brain and can reduce the function of sexual organs because of radiation produced by mobile phones or other gadgets
7. Avoid stressful situations at night
For most people, this is much easier said than done. From now on take your time to relieve stress after a long full day, especially when entering sleep.
One of the best ways to treat insomnia is to go to bed with a calm and clear mind without load.
8.Turn off the lights and make sure there are no noises can be annoying
9. Position the body better
Sometimes woke up in the middle of the night suddenly can also be caused by ill-fitting body position, especially on the neck and head. Therefore, try to sleep with a neutral neck position, not too heights with the body or too low.
10. Do relaxing activities before bed
If within half an hour since you lay down you have not fallen asleep, try to get up and do a relaxing activity, such as reading a book, until you are sleepy.
11. Arrange the breathing to be deeper and longer
It can help the body become more relaxed. Many are helped to overcome insomnia in this manner.
12. Neutralize sound
Sound vehicles, dogs barking, droplet faucet, wall clocks, and so can take a lot of time you sleep. Therefore, we recommend neutralizing the voices that are heard when you go to sleep. For example, by closing the meetings rooms and wear ear plugs earmuffs alias.
13. Drink plenty of water
Insomnia one of which can also be caused due to dehydration of the body aka lack of fluids. Ideally we are obliged to consume water at least 2 liters or 8 glasses a day. More and more consume, the better for the health.
If you rarely drink, it means that you experience insomnia due to lack of fluids. To overcome this, better water consumption as much as possible, if necessary, added to the milk.
14. Warm water bath
Did you actually warm bath can make the mind more relaxed? According to research hot steam generated by water can relax the muscles and nerves in the body, so that makes us feel more comfortable.
This is the solution for you who have insomnia. Try to spend 30 minutes for a hot shower. If necessary, mix it with rose water and use to soak. That said, the soaking water rose can make the mind more relaxed.
15. Avoid looking at the clock
Maybe some of you choose to install a wall clock in the bedroom, with the aim to be woken up on time. However, in fact this will only make you sleepless or insomnia, especially if the wall clock face to face with the view during sleep.
16. Do not be too obsessed with not being able to sleep
Many studies have revealed that people who are worried about cannot sleep are often the most difficult to overcome insomnia. Remember, although insomnia is a serious illness, but it can be treated.
17. Try to increase your activity during the day
With more active during the day, you're more likely to fall asleep at night. Of course, to treat insomnia, type of activity that is required is physical activity. Blood circulation will be smoother and the body will need rest.
18. Exercise regularly
Indirectly, exercise can actually affect the quality of one's sleep. The more physical activity you do, the greater the demands of the body to rest. The state of the tired body after exercise is what will make you fall asleep at night. Therefore, spend 30 minutes in the morning to exercise.
that's Insomnia: Causes, Types, Symptoms and Treatments. may be useful.
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