Of whom were not happening – for some unknown reason at some point if you lose sleep. He wants you to understand why, in order to re-awakening in the morning refreshed and ready for the day … Of course, the reasons may be different, but the consequences are the same. It was found that even a short night’s sleep raises serious health risk, or at least the whole day feeling relaxed and unable to work. How to avoid it?
A number of observations have shown that the systematic lack of sleep requires immediate measures – chronic sleep problems not only affect the quality of life, but they carry a real risk to health. Even several sleepless nights cause an increased risk of accident and chronic diseases such as diabetes, high blood pressure and obesity.
The good news is that most causes of sleep deprivation are completely avoidable. We offer you more information for the 10 most common culprits for insomnia and relevant advice on how to deal with them.
1. Do not turn the computer off
Finally, you have completed the workday and obligations at home. And you want to use, finally some time to browse harassed on the internet? Better not let this mistake. Computers are real “saboteurs” of sleep.
Experts say that the light from the screen stimulates a particular structure in the brain responsible for the biorhythms of the body. In this part of the brain are receptors which respond to light and activate the cortex. The light of the screen actually mimic daylight and can awake man before he fell asleep.
Tip: Turn off the computer 1-2 hours before bedtime. The same applies to other strong and nearby light sources.
2. Turn your bedroom into workplace
Sleep studies show that people sleep best in their own bedrooms, they are accustomed to do anything there. Unfortunately, many people work there, eat and watch TV.
Tip: Use your bedroom only for 2 things: sleep and sex transforms it into a comfortable place to sleep – dark, quiet, cool and without unnecessary items.
3. Think constantly about a problem
Often our mind is constantly occupied with solving various problems – from the financial crisis and the problems in the workplace to “smaller” – for example, relationships with friends and family. Furthermore, the mere insomnia is a common concern.
The more you think and worry, so your chances of sleep decreases.
Tip: To avoid stress at least at night, avoid watching TV from 22 pm.
It has been shown that television does not reduce the tension that accumulates here at the end of the day, on the contrary.
If you still can not stop thinking about work, friend or upcoming obligations is best to distract yourself with pleasant music or your favorite book.
Meditation and special relaxation techniques can also help fight stress. Before going to sleep, focus on your breathing or imagine that you are in a beautiful place – a favorite spot on the beach or in the mountains.
4. You end the evening with a glass of alcohol
At first glance glass liquor before sleep and leave it contribute to more rapid sleep. In reality, alcohol is one of the biggest enemies of sleep – initial intoxication lasts only a few hours after a person wakes up more “awake” than ever. The alcohol impedes the production of serotonin and Norepinephrine – mediators in the nervous system are involved in the regulation of the stages of sleep, particularly at the deepest hours of the night.
Moreover, alcohol can cause snoring (or increase it) and cause obstructive sleep apnea – a serious breach of breathing during sleep.
Never consume alcohol immediately before or after taking sleeping pills. Mixing them can cause a number of serious side effects side effects such as loss of consciousness and a temporary change in behavior.
Tip: Warm decaffeinated drink a cup of milk or chamomile tea to help you sleep better. Warm drinks initially increased body temperature, but then there is a sharp decline. Lower body temperature The pump and sleep and good sleep.
Moreover, the ritual of preparing tea in your favorite cup extra will make you feel sleepy.
5. Do you have a warm
The weather outside is terrible, and the bedroom is warm and cozy. Watch out! You may expect long and sleepless nights – insomnia is associated with higher levels of body temperature.
The lower temperature of the environment of the brain helps to maintain body temperature and low during sleep.
Tip: The optimum temperature of the bedroom should be 15-20 degrees.
Making hot shower 2 to 4 hours before bedtime can also be useful, such as hot drinks hot shower initially rises body temperature, after which comes a permanent decrease.
6. Eat a heavy meal late at night
Juicy steak followed by a chocolate dessert may seem a great way to end the day, but it is not true. Processes of digestion stimulate peristalsis and secretion of gastric juice at a time when the whole body must now leave and rest, and this troubled night’s sleep.
Heavy meal before bedtime can also cause heartburn and back part of the food from the stomach into the esophagus, which can cause various symptoms.
However, it is not recommended and lying on an empty stomach because it makes sleep restless.
Tip: Let your last meal be not later than 2-3 hours before bedtime, he digestive system to meet the majority of your work while you’re still awake.
If you are still hungry, eat a little something, but leave at least an hour before bedtime. Recommended foods such as milk, cheese, or a small piece of chicken, which are rich in Tryptophan – an amino acid that favors good sleep.
Try to avoid anything sweet especially so useful otherwise dark chocolate – it contains caffeine.
7. I love to drink coffee afternoon
Coffee, black tea and energy drinks contain significant amounts of caffeine, which is well known for its stimulating effect on the nervous system. What most people do not know is that the effect is lasting. Therefore, the use of caffeine in the afternoon more likely to spend a restless night.
Tip: Limit your coffee and other caffeinated drinks to 1-2 cups before lunch.
8. Mode you sleep every night is different
Once asleep after midnight, and another already in bed at 9!? Maybe you think this is a good way to catch up on missed sleep hours, but in reality is a sure way to insomnia.
Different during sleep and wake upsets the biological clock, because it makes sleeping difficult.
Tip: Go to sleep and wake up every day at the same time. If this is not possible, at least in place each morning at the same time. Thus adjust their internal clock to work flawlessly.
9. Stand in a long time in bed
If you can not sleep, do not fight insomnia in bed – less likely to fall asleep while watching the clock constantly, worrying about insomnia that you visited me.
Tip: Do not stay in bed longer than 30 minutes, trying to sleep. Best Up, get out of the bedroom and do something different. This will allow your brain to relax and then fall asleep more easily.
Once back in bed, move the clock away from you so that you can not constantly watch what time it is and extra stress.
10. Your nose is blocked
Violations nasal breathing proved worse sleep quality and prevents normal sleep. And they are among the most common!
Tip: Consult your doctor about the cause of the fever. Some nose drops or taking a hot shower before bed will help to free up the breathing ways. If you suffer from sinus problems, experts recommend that you keep the air in the bedroom slightly damp.