Both of these can greatly reduce your energy levels and, in turn, make it harder to get things done throughout the day. In this article, we’ll look at why you might be experiencing difficulty sleeping and how you can fix it!
WHY DO YOU HAVE DIFFICULTY SLEEPING
There are many reasons why someone might have difficulty sleeping. However, for most of us, our difficulty sleeping is a direct result of stress. The more we worry about work, school, family, or personal issues; the harder it becomes to fall asleep.
In addition to stress, other factors can contribute to difficulty sleeping including diet, exercise habits, and sleep apnea. If you’re having trouble falling asleep at night or staying asleep throughout your night; it’s important to understand what causes these issues so you can begin treatment immediately!
WHAT CAUSES DIFFICULTY SLEEPING: Many people suffer from anxiety, insomnia, and lack of sleep due to stress in their lives. Stress can come in many forms such as job loss, unemployment, relationship problems with friends/family members, or financial worries. Not only do high levels of stress keep you awake at night but studies have shown that high levels of stress actually cause damage to your DNA!
CAUSES OF DIFFICULTY SLEEPING
Insomnia is one of many sleep disorders, so it’s important to speak with a healthcare professional if you’re having trouble falling asleep, staying asleep, or getting restful sleep. Several factors may be causing your inability to get proper rest—though, again, there’s no reason to worry unless you suffer from insomnia long-term. If you’ve tried everything and can’t seem to find a solution, talk with your doctor about what else could be going on.
If you have difficulty sleeping, there are some things you can do to help yourself fall asleep more easily at night. Talk with your doctor about whether any medication would work for you—but, in general, here are some tips for treating insomnia.
DIFFERENT TYPES OF INSOMNIA
Insomnia can be broken down into different types, depending on what is causing a person to experience sleep disturbances. Common types of insomnia include Primary insomnia: Which occurs when there is no identifiable cause for a person’s sleeping problems.
Secondary insomnia: Is caused by an underlying medical condition that affects sleep. Comorbid insomnia: Occurs when someone has both primary and secondary insomnia at once. Idiopathic insomnia: When someone experiences chronic or long-term (lasting at least one month) issues with falling asleep or staying asleep without any known medical cause. Shift work disorder (SWD): Occurs when people have trouble adjusting to non-traditional work hours, such as working nights or rotating shifts.
MOST COMMON TREATMENTS FOR INSOMNIA
Before looking at potential causes of insomnia, it’s important to recognize that there are many different treatments available for those who suffer from difficulty sleeping. These treatments can generally be categorized into 2 groups: psychological treatments and medications. Let’s look at some of these options in detail: Psychological Treatments - Cognitive behavioral therapy (CBT) is a group of therapeutic techniques used to treat anxiety disorders, mood disorders, personality disorders, eating disorders, substance abuse, sleep problems, as well as several physical health conditions. CBT is considered one of the most effective forms of psychotherapy and has been shown to significantly reduce symptoms in people with chronic insomnia.
- Relaxation training involves learning how to control breathing patterns and muscle tension while practicing deep relaxation exercises. There are several types of relaxation training, including progressive muscle relaxation (PMR), autogenic training, guided imagery, mindfulness meditation, yoga Nidra, tai chi chuan, qi gong, and others.
The best way to get to bed on time is by setting a schedule for yourself. Make sure you’ve established good sleeping habits, like going to bed at a similar time every night, and don’t let anything interrupt your sleep routine. If you can’t sleep, don’t try to — just take some time out in another room until you feel tired again. It may sound simple, but it works! SLEEP APNEA: Sleep apnea occurs when a person stops breathing during their sleep. This happens because of an obstruction of airflow as they breathe; most commonly due to excess tissue in their throat. This condition affects more than 20 million people worldwide and is more common among men than women. A person with obstructive sleep apnea may stop breathing anywhere between five and 30 times per hour, which causes them to wake up frequently throughout the night.
FIVE TIPS FOR A GOOD NIGHT’S SLEEP. #1: Go to bed at a regular time. I try to go to bed by 11 p.m., although sometimes I end up falling asleep on my laptop at 9:45 and that’s okay too. The most important thing is to go to sleep before midnight so you get those critical hours of restorative sleep, which takes place between 11 p.m. and 1 a.m. Also, avoid napping in the afternoon; it can throw off your internal clock and make it harder for you to fall asleep at night. If you do nap, keep it under an hour. And remember—the earlier you go to bed, the more likely you are to wake up without an alarm clock!
SOME NATURAL REMEDIES FOR INSOMNIA
If you suffer from difficulty sleeping, here are some natural remedies that you can use to help. They’re all easy to find in stores like Whole Foods or Trader Joe's. Make sure to check with your doctor before taking any of these though! Here are a few natural remedies for insomnia: Chamomile tea – drink a cup before bed (make it hot) to relax and ease yourself into sleep. L-Theanine – An amino acid found in green tea leaves, L-Theanine has been shown to reduce stress and anxiety while also improving mood. This is one of my personal favorites when I have trouble falling asleep at night! Melatonin – Melatonin is a hormone naturally produced by our bodies to regulate our circadian rhythm.
For those who have difficulty falling asleep, melatonin supplements may help regulate your body’s internal clock so that you can fall asleep more easily. Valerian Root Extract – Valerian root extract contains sedative properties that help induce relaxation and promote sleepiness; however, be careful as too much valerian root extract could cause restlessness instead of relaxation.
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