Why Sleep Is Not Coming At Night?
Insomnia is the inability to fall asleep, fall asleep, get the required amount of sleep and wake up rested. Insomnia can include difficulty falling asleep or waking up.
Many underlying health problems such as chronic pain, sleep apnea and acid reflux can cause insomnia. If your difficulty falling asleep or falling asleep is not due to a health problem, here are some tips to help you sleep better. In some cases, insomnia is caused by a condition such as sleep apasthma, restless legs syndrome, chronic pain or a mental disorder such as depression.
Alcohol can aggravate obstructive sleep apnea because alcohol relaxes the muscles that maintain the open airways. Abnormal breathing during sleep can affect people of any age, weight and gender.
It can cause restless nights, daytime fatigue and a host of other health problems due to long-term sleep deprivation. If you wake with a dry mouth, snoring or your partner tells you to stop breathing at night, you suffer from sleep apnea. If left untreated, it can lead to other problems such as high blood pressure, stroke and memory loss.
To determine the cause of insomnia and best treatment, you need to see a sleep specialist. Your doctor may prescribe medication, or you may try other strategies to get your sleep back on track. If your sleep problems are serious, long-term or worsening it is important to consult a second doctor who can help diagnose the causes and recommend optimal treatment.
There are things you can do to improve the amount and quality of sleep at night. If you have trouble sleeping or are struggling with insomnia or daytime sleepiness, make an appointment with a sleep specialist.
Make sure your bed is ready to sleep and relax and is not jammed with toys, cuddly toys and everything else in the room. Go to another room and read or do another quiet activity until you feel sleepy.
End the day with a 30-minute relaxation ritual before bed, such as a warm bath, soft music or reading. Avoid stimulating activities before bedtime to allow seven to eight hours of sleep per night.
Respect regular sleep hours by going to bed every day and getting up at the same time to program your body to sleep. Exercise five to six hours before bed can help you sleep better. Remember that exercise before bedtime can disrupt sleep.
If you don't sleep well at night, you may feel groggy most of the next day. Lack of sleep can also lead to frequent headaches and concentration problems. The more work you get, the harder it is to fall asleep again.
Other sleep disorders such as sleep apnea, periodic movements of the limbs during sleep and the syndrome of restless legs can also cause insomnia. Signs of insomnia include poor concentration during the day, frequent headaches, irritability, daytime tiredness, and frequent waking or waking up at night or falling asleep for several hours.
Lack of sleep can have a range of health effects, from depression to higher blood pressure and a greater risk of heart disease or stroke. Poor sleep can also lead to weight gain and cause reflux problems that can keep you awake. Another cause of nocturnal awakening is sleep apnea, a medical disorder in which breathing begins and ends at night.
In addition, recent research has shown that chronic sleep deprivation can cause hypertension, which can contribute to problems such as diabetes. It is also important to note that other factors can make sleep difficult, including sleep disturbances and depression. Mental health and sleep are cyclical: anxiety and depression worsen sleep quality, and sleep deprivation worsens mental health.
Lying awake in bed creates an unhealthy mental connection between sleeping environment and being awake. You want your bed to evoke thoughts and feelings conducive to sleep. It is hard to escape this loop, and sleep deprivation is often accompanied by a lack of motivation.
Most sleep experts recommend keeping the bedroom at a moderate 65 to 72 degrees nightly, but many people prefer to save energy costs by turning the thermostat up to freezing in winter and switching to air conditioning in summer, which can lead to a sweltering bedroom. Your body needs a cool night with refreshing sleep, which is impossible in a heated bedroom. If you feel too hot, cold, hungry or overcrowded, you won't sleep as well as you could.
You are more likely to wake up and have to go to the bathroom at night, which clearly has a negative effect on your sleep quality. If your natural rhythm is disturbed, you are likely to wake up more often and experience a decreased sleep quality at night. Watching the clock can also cause stress and make it harder to fall asleep again if you wake up later in the night.
It's tempting to reach for coffee when tired after a bad night's sleep, but drinking caffeine can make it harder to fall asleep at night and trigger a vicious cycle. Alcohol can help you fall asleep faster, but it can also disrupt your sleep at night.
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