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|More about Dreams|
|An ideal bedroom for an ideal sleep|
|Do you have insomnia?|
|What is narcolepsy?|
|How to fight against snoring?|
|Is sleeping too long an alarm sign?|
|Sleep as a physiological process|
Do you have insomnia?
“When it becomes really impossible to get away and sleep, then the will to live evaporates of its own accord.”
Like any other sleep disorder, insomnia is agonizing and one of the most common disorders. People who have some difficulty of falling and staying asleep (their sleep can be interrupted a few times during a night; after that, it is impossible to fall asleep again sometimes) may have insomnia.
You might have insomnia if:
It is difficult for you to fall asleep at night as well as maintain a sound sleep (you may wake up several times during a night without a particular reason).
You are used to wake up too early (even if your organism requires more sleep, you cannot provide it with it).
After a night sleep, you do not feel that you are full of energy to welcome another day (your sleep does not fulfill a restorative function for your organism that’s why you may be overfatigued all the time).
Rapid and unexplained mood changes.
Poor concentration and alertness.
Do not worry if you have all these symptoms. It does not obligatory mean that you will suffer from insomnia for the rest of your life. You may have just acute insomnia. It is a temporary one which usually lasts no more than 3 weeks. It is usually caused by some striking event in your life. As soon as you get used to it and your life takes its habitual course, your problems with sleep will fade away. But if you cannot normally sleep during more than 3 months (at least 3 nights per week), it can be a sign that you have chronic insomnia.
Why do people have insomnia after all? Why a man’s brain cannot stop its activity even during a night rest?
Poor sleep habits:
A man does not keep to a schedule of waking up and going to bed at the same time regularly.
Even the slightest noise, smell or light can interfere a man with sleeping.
A man is used to be stuffed full right before going to bed as well as to consume drinks containing caffeine, illicit drugs or alcohol and to smoke. It should be taken into consideration that approximately 8 hours are needed to get caffeine out of a human’s organism. The investigation, held in 2005, showed that the people who are used to drink more than 4 cups of coffee during a day have more insomnia’s symptoms than those who drink 1 cup maximum.
He/she works (no matter whether this work is intellectual or physical) right before going to bed.
A man is used to take long daytime naps.
A man is a shift worker.
A disease (we all know that it is almost impossible to fall asleep and sleep during the whole night if a man is suffering from pain. That is why the priority is to remove the hearth of the pain (to recover from an illness). It will help you to catch your z’s again. It refers to mental diseases too).
Medication (for example, if a man is treated from a plain cold, usually the medications from it contain substances with a caffeine affect).
Sleep disordered breathing (it is an unhealthy condition when a man cannot sleep well (or cannot fall asleep at all) because it is difficult for him/her to breathe properly. Sleep apnea, snoring, upper way resistance syndrome relate to it).
Restless leg syndrome (when a person is feeling an urge to move his legs all the time. It happens mostly when a man is relatively immovable; usually, a person does not want to do it when he/she is on feet).
Stress and anxiety (probably, there are some things in a man’s life which he/she takes to heart. Even such a common contemplation of day-to-day responsibilities and a future life can be the reason why a man cannot sleep well if it is too obsessive. Despite whether it is worth of it or not, a man has to take care about his/her health in the first turn because the consequences of being under pressure all the time are horrible – insomnia is just a beginning).
Allergies. (As it is known, the most common irritants are dust, mold, animals’ hair, pollen, etc. In the result, people have cough, watery eyes, sneezing, sore throat, runny nose both if it is a seasonal or chronic allergy. All this prevents from having a usual lifestyle as well as a sound night sleep. That’s why people inclinable to it should take precautionary measures like cleaning their bedding regularly, keeping their house/apartment particularly clean, using dehumidifiers if it is necessary, not taking home pets, taking medicines and so on).
Inappropriate environment conditions (if it is too cold or hot in a bedroom, if there is too much light and too noisy in it, if a bed is uncomfortable, it is a problem for anyone).
Bruxism (means grinding teeth in a sleep. About 8% of people do it. As a result, they may have a dental damage, jaw pains, a headache and a disturbed sleep at night. The causes of this process are still unknown, but scientists incline to the opinion that some people have it because they smoke, drink alcohol and caffeine or have breathing problems in a sleep. They reject the assumption that psychological problems can lie beneath).
What can a man do to overcome insomnia?
There are two ways applied in a medical practice.
The first one is behavioral and cognitive. Within its limits, a person can learn how to be more relaxed not just during a night, but also in an everyday life with the help of several techniques:
Also, it is important to form a clear understanding that a bedroom is designed for a sleep only. It should not serve as a dining-, living room or an office. Go to bed only when you are really tired and sleepy and get out of it no more than in 20 minutes after waking up. It might help your organism to become disposed to a sleep as soon as you have seen your bed on the horizon.
Not less important is to restrict yourself in having naps during a day. Although people who do not suffer from sleep deficiency are allowed to have a short nap for no more than 30-45 minutes, it is not recommended for the ones who cannot sleep well at night. You will sleep better if your organism has to restore more lost energy.
The second way of insomnia treatment is pharmacological. Keep in mind that only a doctor has a right to decide that a man really needs such radical methods. You must not take any medicines without a doctor’s prescription!