Insomnia, inability to sleep or wake up in the middle of the night and inability to sleep for several hours, a common problem affecting mood, health and ability to work during the day, and may lead to sleep apnea and legs restlessness and make changes in lifestyle And other daily habits.
The symptoms of insomnia are difficulty sleeping, waking up very often at night, difficulty getting back to sleep after waking up, fatigue, waking up early in the morning, drowsiness during the day with fatigue, difficulty focusing during the day, relying on sleeping pills that help sleep.
Stress, anxiety and depression causes insomnia to add to some different bad habits during the day, some psychological and physical causes, as well as taking some medications that can cause insomnia as antidepressants, cold medicines and flu containing alcohol, some painkillers containing caffeine, Diuretics, cortisone and high blood pressure medicines. Physical problems are asthma, allergies, Parkinson’s disease, hyperthyroidism, kidney disease and cancer.
There are several things to follow to reduce insomnia by making sure that the bedroom we sleep in has the right conditions of quietness, darkness, and good cold, as well as stay away from any source of noise, and prefer to avoid siesta during the day, and avoid exposure to difficult situations before time Sleeping.
The brain produces melatonin, which helps regulate sleep and wake up. It is controlled by light. Natural light is not enough during the day to make us sleepy. Artificial light at night can suppress melatonin production and make it harder to sleep.
Some things that help relieve insomnia
- Use the bedroom only to sleep and not to watch television or use a computer or smartphone.
- Getting out of bed when you feel unable to sleep and do not like to be forced to sleep.
- Use relaxation techniques such as deep breathing, meditation, and yoga, all of which help calm the mind and relieve tension.
- Breathing from the abdomen deeply and fully will help to relax, as well as close the eyes and breathe slowly.