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How to get rid of insomnia and lack of sleep !

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Sleep

Sleep is defined as a state of unconsciousness in which the brain’s response to internal stimuli increases rather than external and this condition is reactionary and cyclical, which distinguishes sleep from loss of consciousness, and it begins gradually from losing the response to visual, auditory and other effects until a person turns from a waking state to a sleep state which is known as the stage The first to sleep.

The brain needs 7-8 hours of sleep in order to perform its normal functions, and sleep is of great importance in helping to treat damaged cells and maintaining the immune system and rest from the burden of the day to charge the necessary energy. For the work of the heart, veins and arteries. As not getting enough sleep leads to a feeling of fatigue and exhaustion, which may affect the safety of the individual, especially while driving and the use of sharp machines where the risk of accidents is greater, and there are other consequences of lack of sleep such as irritable mood and lack of motivation in addition to that it may lead to Reducing the respiratory response to increased carbon dioxide and lack of oxygen in healthy people. The lack of response to these changes may lead to a deterioration in the work of the respiratory system for people with difficulty breathing during sleep, chronic lung diseases, and obesity.

In adolescence, a person needs longer hours of sleep compared to what we have mentioned about the number of hours needed for an adult, and adolescents’ biological clock keeps them up until late in the evening and wakes them up late in the morning, unlike older adults who start feeling sleepy early in the evening Less hours may be sufficient for them than an adult needs to perform their tasks, but the elderly suffer from the problem of interrupted sleep, and consequently, the amount of sleep at night may decrease, but its importance does not decrease, contrary to what some believe.

The definition of insomnia

Good sleep begins twelve to twenty minutes after bed, and lasts for seven to eight hours – it may be a little longer or shorter – and it should be continuous. But when a person needs more time in order to fall asleep or continues to wake up at night repeatedly or even when he wakes up in the very early morning without reason with suffering from poor and light sleep quality, this problem persists despite the availability and creation of suitable sleeping conditions, which affects On the work of man and his normal life during the day, the problem is then defined by insomnia.

Insomnia has two types:

  • The first type affects a person for a short period and may go away gradually without medical intervention using healthy methods of sleep, but if the problem becomes a cause for concern and it is not possible to continue working during the day, it is necessary to see a doctor who will prescribe appropriate medications to solve the problem and reduce fatigue and fatigue during the day, but it must be emphasized to avoid Over-the-counter medications to treat insomnia as they may cause side effects.
  • The second type is chronic insomnia, so its treatment will be the treatment of the cause, and if it continues after that, the doctor prescribes a behavioral treatment for the patient in which he searches for causes and triggers for insomnia and limits it and helps him to practice activities that help sleep, we will mention later.

Symptoms of insomnia

Insomnia may cause the following symptoms:

  • Feeling sleepy and needing to sleep during the day.
  • Fatigue and tiredness.
  • Memory and concentration problems.
  • Increased accidents and errors while working.
  • Feeling of distress, depression and anxiety.

Healthy practices to get rid of insomnia

Among the practices and behaviors that help get rid of insomnia:

  • Avoid anxiety and excessive thinking about problems and worries before bed. A daily diary can be used to write your diagrams for the next day to avoid anxiety.
  • Choosing a quiet place, comfortable bed, suitable lighting for sleeping, and avoiding noise so that headphones can be used to solve this problem.
  • Avoid drinking drinks that contain a high rate of stimuli (such as coffee, tea, and soft drinks) late in the day, and if the person smokes, avoid smoking in the evening as well.
  • Waking up at night and not being able to return to sleep is a symptom of insomnia, but in the event that the individual is not able to return to sleep within a period of (15-20 minutes) he has to get up from bed and go to another room to do an activity that helps him to relax, such as listening to music or reading and then Return to bed only after feeling drowsy and tired.
  • Follow a routine before bed, such as taking a warm shower, listening to relaxing music, writing and drawing.
  • Playing sports, but not immediately before bed, but with an interval of three to four hours.
  • Avoid using the phone and reading from electronic screens for a long time before bed.

Medication treatment

The root solution to the problem of insomnia is by treating the cause and following healthy sleep methods, and resorting to sedative and hypnotic medications is a last resort for a short period using the lowest effective dose because these substances and drugs do not treat the main cause and have many side effects. Among the medicines used in the treatment of insomnia are antihistamines, benzodiazepines, antidepressants, and hormonal therapy using melatonin, but these drugs are only prescribed and under the supervision of the doctor himself.

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