Sleeplessness or insomnia is a problem, which almost all people face. Sleeplessness is characterized not only by sleep deficit, but also by the inability to sleep well, and can include difficulties with falling asleep, the insufficient duration of sleeping or early awakening with the subsequent impossibility to fall re-sleep again. Read about the symptoms of insomnia and the way of its treatment.
What are insomnia symptoms?
Insomnia symptoms
This is a simple insomnia symptoms test. What of the following symptoms do you have?
• Difficulties with falling asleep despite fatigue,
• Frequent awakenings at night,
• Problem with falling asleep after awakening at night,
• Superficial sleeping,
• Use of sleeping pill or alcohol to fall asleep,
• Day drowsiness, fatigue, irritability,
• Difficulties with concentration during the day.
If you say ‘yes’ to at least 1-2 statements of this insomnia symptoms quiz, you probably have problems.
Reasons for insomnia
• an adverse situation in which the person goes to bed, for example, noise, heat/cold, too rigid or too soft bed,
• change of a way of life, for example, travel, moving into the new apartment,
• stressful situations at home and/or at work,
• the diseases leading to a pain syndrome, difficulty of breath or frequent desire to urinate,
• depression.
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What are insomnia symptoms?
Treating insomnia naturally
If the person can’t fall asleep in a stressful situation or sleeplessness is noted several times a year, it is possible to try to solve a problem on your own.
The repeating sleeplessness episodes or the prolonged period when the person can’t sleep and insomnia are connected with a depression or if it isn’t possible to cope with a problem on your own, address the doctor and consult an expert.
Perhaps, you will need several weeks to set the new, natural mode of sleeping. See a doctor if you don’t notice any improvement after taking the following measures:
• Don’t drink alcohol in the evenings. In spite of the fact that alcohol possesses short-term sedative action on an organism, and the person can fall asleep quickly enough after the use of alcohol, it has an effect on a phase of a deep sleep. You can suddenly wake up after its effect has ended,
• Don’t smoke, especially, when you lie in a bed. Nicotine possesses the stimulating action which doesn’t allow you to fall asleep and interferes with the normal process of sleeping,
• Have no coffee in general or try to drink it lesser. Caffeine remains in an organism during 12-24 hours. Remember that besides coffee, such products as chocolate, cocoa, and tea contain caffeine. If you assume that caffeine is the reason of your sleeplessness, don’t use the products containing caffeine, at least for 12 hours before going to bed,
What are insomnia
• You should keep in mind that some treatment methods break normal structure of a dream. Many medicines have the same stimulating effect on an organism as caffeine. Therefore, before intake of meds, it is necessary to ask the druggist in a drugstore as this medicine influences sleeping and if it can support a condition of wakefulness. If it does, try to replace it with another,
• Don’t overeat before you go to bed. The unpleasant feeling can interfere with falling asleep. It is better to be limited to the light meal. It is also possible to satisfy hunger without interrupting the sleep mode. Many people also trust in the miracle force of a glass of warm or cold milk. It is possible to add a little honey, cinnamon or vanilla.
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• Take a bath for an hour or two before going to bed. It will relax tightened muscles, and you will feel sleepy. However, it isn’t necessary to take a bath right before going to sleep because it will have the stimulating effect on an organism and won’t allow you to fall asleep. Try to pick up time, which is optimal for you.
• Do exercises regularly. IN this way, you will quicker remove stress and will feel cheerfulness in the mornings. Besides, physical exercises take many forces and you will be tired by the evening physically – it improves falling asleep. Avoid vigorous physical activity several hours prior sleeping since during this the nervous system is stimulated and the normal process of sleeping is forsaken,
• There should be silence and dark in the bedroom. If noise stirs, try to use earplugs. Some people prefer to fall asleep to a sound of the working TV or conditioner.
What are insomnia symptoms?
• The optimal temperature for sleeping is about 20 degrees Celsius. Also, it is very important that the mattress was rather dense and convenient,
• It is better to refuse a short daydream. The broken sleep, lasting no more than 20 min, can affect an organism refreshingly. However, longer day sleeping after 4 o’clock in the afternoon can exert the impact on the normal structure of dream and promote insomnia at night.
• Read several minutes before turning off the light. It will help you to relax and will cause a somnolence quicker,
• It isn’t recommended to count sheep. The count means the concentration of attention on a certain task. On the contrary, try to imagine yourself in any pleasant situation. Use the imagination to hear the pacifying sounds during falling asleep,
• The bed has to be the place for rest. Such occupations as watching horror films, assessment of your expenses and drawing up plans for the tomorrow’s working day cause a stress and concern. Therefore, it is better to be engaged in it not in a bed.
Conclusion
As you see, to define symptoms of sleeplessness and to cure it is possible independently. If you don’t manage it, see a doctor. The doctor can define the reason of sleeplessness and to appoint the corresponding treatment. Don’t take the sleeping pill without the recommendation of the doctor.
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