The harm of insomnia is obvious, from the short-term effect point of view, lack of sleep directly affects the next day's work and study, mental depression, fatigue, emotional instability, inattention. And from a long-term perspective, the harm is huge and far-reaching: most patients with long-term insomnia, the more want to sleep, the more can't sleep, the more anxious, the more can't sleep, easy to cause anxiety, why can't sleep? The following is a small made up for you to do the collation, hope to be useful to you.
&Click on the next page to see why you often suffer from insomnia
Causes of insomnia:
Somatic disease: somatic disease is also one of the important causes of frequent insomnia. Many somatic diseases can be accompanied by insomnia symptoms, such as neurosis, hypertension, tumor, cerebrovascular disease, tuberculosis, coronary heart disease, liver disease, hyperthyroidism, etc. Insomnia can appear in some stages of these physical diseases, or the disease is serious and affects sleep. After the disease is improved, some insomnia symptoms can be alleviated.
Age factor: insomnia is closely related to age, the older the market, the higher the incidence. The elderly sleep longer, young people can generally fall asleep in a few minutes, while the elderly average 40 minutes to fall asleep, coupled with the elderly sleep shallow, nocturia, wake up more times, so the symptoms of insomnia also increased.
Spiritual factors: with the acceleration of the pace of modern life, competition between people, increasing contradictions and family instability, people's spirit is in a state of high tension, anxiety, depression and insomnia.
Other factors: such as mental workers, excessive use of brain, especially students, study tension, prone to insomnia. And manual workers and people who often participate in physical exercise, insomnia is not easy to occur. Noisy living environment around, can affect sleep, excessive drinking, tea and coffee, can also cause insomnia.
Avoid:
1. Listen to loud music
Listening to loud music activates your brain and turns off your sleep cycle. If you have the habit of listening to music, listen to some soft music, because it will make you sleep well and will not affect your sleep hormones.
2. Avoid arguments
In most cases, quarreling can affect mood and lead to hormonal imbalance. In addition, you may be lying in bed counting sheep because of your mistakes, unable to sleep.
3. It's too late for dinner
Make sure you keep dinner and sleep at least two hours apart, as it can affect your sleep patterns and cause indigestion, which can aggravate your condition.
4. Drink alcohol before going to bed
If you don't want to stay awake until midnight, it's best to stop drinking before bed. Because it interferes with the sleep cycle, affects your sleep quality over time, and increases the risk of insomnia.
5. Watch TV or chat
After a busy day at work, chatting with friends before going to bed, or watching TV until we want to sleep have become our routine. However, you need to change your sleep routine, which will disturb your sleep.
6. Keep the room bright
You may not be able to fall asleep because your partner is not asleep. Bright lights can make you feel like you're in the daytime and hinder your sleep. At this time, you can also use the eye mask to cover the light.
7. Drink coffee or tea
Caffeine in coffee and tea is what keeps you awake and sleepless. Try not to drink caffeinated drinks, especially at night, because it stimulates the brain and helps you stay active for a long time.
Methods to prevent insomnia:
Keep your feet warm
The sleep quality of women with cool feet is worse than that of women with comfortable and warm feet. It is recommended to wear thick socks to sleep.
No windows
Substances that cause allergies and noises that affect sleep enter the bedroom through open windows. Suggestion: close the window and go to sleep.
I don't clean at night
The spring cleaning and chemical cleaners used in cleaning the room may stimulate the respiratory tract and affect sleep. It is recommended to clean the bedroom only in the morning.
Only tulips can be placed in the bedroom
There should be no flowers in the bedroom because they can cause allergic reactions. Suggestion: only tulips are allowed in the bedroom. Tulips will not cause allergic reaction.
Wipe off the cosmetics
Sleeping with cosmetics can cause skin irritation. People who wear perfume at night should consider the possibility of asthma. Get 15 minutes more sleep a day, Dr. Heine said of a new scientific finding: women need 15 minutes more sleep a day than men.
Bed comfort
Make the mattress thicker and softer, which has unexpected effect. In addition, keeping warm during sleep is also very important, because the body temperature will drop after falling asleep. If it is not warm enough, it will also affect the time of deep sleep.
Exercise regularly and face pressure
It is often difficult to fall asleep after strenuous exercise. Regular exercise not only helps to relieve stress, reduce waking up in dreams, relieve insomnia symptoms, relieve stress, and achieve the effect of physical and mental health, but also can prolong the time of deep sleep. However, it should be noted that exercise should be carried out 2 hours before going to bed, because it can increase the body temperature, promote the secretion of adrenaline, and make people excited and difficult to sleep.