Insomnia
Insomnia is not considered a disease, but it is just a disturbance in starting to sleep or a frequent waking during sleep at night. It may be troublesome when a person is tired and can not sleep comfortably. This affects his activity in the morning. Sleep wake up in the middle of the night several times, suffering from sleep and physical fatigue affects their daily performance, as some medical studies confirm that women suffer more than men and it progresses with age.
Insomnia leads to a clear deterioration in the production of daily functions, it affects psychologically, physically and behaviorally, and leads to the occurrence of complications such as infections and infections of drinking sedatives and drugs, which adversely affect health, and exposure to heart disease and hardening of the arteries, these causes are not insomnia Occurrence, and insomnia is divided into periods in which the person suffers for certain periods; there are:
- Temporary insomnia, which lasts for between two and three nights, gives the insomniac a heavy sleep during the day, which reduces its productivity and makes it more susceptible to psychological depression.
- There is thinner short-term, suffering from a lack of sleep for a period ranging from one week to two weeks, and also affect the physical and psychological state of the person.
- Some people suffer from chronic insomnia that exceeds the three-week limit, making a person in constant anxiety and tension.
A person must be able to sleep for at least five hours for the human body to provide him with a sense of activity. Many people believe that a person’s sleep is eight hours. But in fact, sleep needs vary from person to person.
The thinner the elderly
The older the elderly, the more insomnia occurs than in other age groups. It occurs because of psychological, physical, and physiological changes. In women, the age of safety, women suffer from glaucoma and sweating that increases urinary incontinence and expels fluids, forcing them to go to the bathroom several times a night. Over 60 years of age are taking certain medications that have a negative effect on sleep and sleep disorders.
The most important causes of insomnia
There are many reasons for insomnia and lack of sleep, but it is summarized in three main reasons:
- Psychological disorders, causing mental disorders insomnia does not mean that the insomnia is a psychiatric patient, but there are changes in the way of life in which modern stresses arise in life, and these disorders that result in the causes of lack of sleep, psychological depression and anxiety and tension, and there is pressure Family, and career, so the person spends a long period of thinking on his pillow as well as frequent interruptions during sleep or waking up early, and even the noise in the surrounding environment is working to disturb the sleeper and his anxiety in sleep.
- An organic cause that causes mental disorders during sleep, such as snoring sounds, difficulty breathing, tightness of the airway and allergies, acidity of the acid reflux of the esophagus, and people with deep sleep waves who feel uncomfortable when they wake up. While sleeping enough sleep; as well as any type of pain and diseases inherent and phenomenon, such as pain, spasm or influenza and other causes insomnia and lack of sleep.
- The lack of sleep is caused by a person’s behavioral behavior such as irregular sleep scheduling, long-term sleep deprivation, sleep deprivation and anxiety during sleep outside the home. Athletes also sleep better than an inactive person and excessive stimuli such as coffee As well as cigarettes. These are all stimuli that lead to insomnia, sleep deprivation and lack of satisfaction of the person’s desire for the required amount of rest. Also, the work system. There is work in the shift system during the day or evening periods leading to a defect in the normal life system.
How to treat lack of sleep and insomnia
- Relaxation: Relaxing before bedtime can drive out negative thoughts, negative charges and sharpen positive charges that excite anxiety and tension, such as reading sleep supplications or practicing yoga, and not thinking about anything except that you deserve to rest and breathe for five minutes, Pull the largest amount of air out of the nose and hold it for five seconds and expel it from the mouth, run this process for five minutes and you will see the difference result.
- Wudoo ‘before sleeping and shaking the bed three times, perhaps the reason lies in the existence of anxiety is the distance from God, and the wudoo’ and wudoo ‘from the Sunan of the Prophet peace be upon him and helps in getting the whole sleep rest He expelled any halo of the demons surrounding and the memory of sleep and some of the Koran and the commitment of Board Sleep can eliminate this cause of insomnia.
- Re-arranging the bedroom and preparing the bed to suit the full comfort, and change the light may be light, whether faint or strong cause of insomnia, and it is healthy to sleep a person in a dark room dark without lighting.
- Do from the bed and exercise some sport.
- Avoid checking the clock during intermittent sleep at night.
There are tips to reduce the problem of insomnia:
- Changing sleep habits. Minimizing sleep at daytime and committing to early sleep on a regular daily basis greatly reduces the incidence of insomnia, the best time for daytime sleep only in the afternoon.
- Minimize the consumption of stimulants such as coffee, smoking and caffeine-containing substances in the evening.
- Treatment of diseases that cause lack of sleep, such as pain in the teeth, joints, headaches and stomach pain.
- Give the self a quantity of optimism and reduce the anxiety, tension and negative thoughts that cause depression.
- “We have made the night for clothes, and we have made the day a pension.” Many people see them turning their night and day night into negative negative habits.
- Go to bed immediately if you feel comfortable, relaxed and comfortable and avoid forcing yourself to sleep, do not lie in bed much after waking up and just let your bed fall.
- Avoid the alarm clock, the sound of the clock clock and the unit of the inconvenience and anxiety and disturbance of sleep.
- Do not eat too much before bedtime A light snack of food helps to reduce the resulting acids in the stomach that cause sleeper tension and anxiety.
- Take a shower with lukewarm water that is cooler and drink soothing milk before going to sleep.
Effects of insomnia
There are effects resulting from lack of sleep, social effects, psychological, and health and summarized in the following:
- The person is overly concerned.
- Affects production in life in general (functionally, academically, professionally).
- Insomniacs resort to sedatives, hypnotic drugs or alcohol, which they think will help overcome insomnia.
- Fatigue caused by lack of sleep leads to road accidents during daytime periods, irritability and nervousness.
- The thinner of the immune system weakens the person who does not take sufficient quantity of sleep more susceptible than others in the incidence of diseases.