Many people must have faced the problem of studying and working all day. Late at night, they want to get a full sleep, but they don’t know why. At night, their eyelids are tight. They can’t sleep. They don’t feel sleepy. If you want to sleep well as before, let’s deal with “insomnia” according to Sanook Health. But first, let’s look at the causes of insomnia. Insomnia First let’s talk about why we have insomnia.
Causes of insomnia
1.Causes of Insomnia Caused by Diseases (Medical and Physical Conditions)
Some diseases cause insomnia, such as
- Adjustment Sleep Disorder is insomnia caused by new triggers such as stress, illness, surgery, loss of love, work, and when these triggers disappear, insomnia returns. to normal conditions
- Jet lag often occurs in patients who travel across time zones, causing the body to adjust to a change in sleep time, causing difficulty falling asleep.
- Working Conditions as a result of having to go to work in shifts, causing the clock to lose its life until it is not time to sleep
- Medications Insomnia caused by the use of drugs or drinks such as decongestants, coffee
2.Psychological Causes of Insomnia
From the data collection, it was found that the majority of patients with insomnia are caused by symptoms that affect the mind, such as stress, depression, and 70 percent of this group of patients will have insomnia. Main symptoms
3.Precipitating Factors of Transient Insomnia
This is usually something that happens temporarily, eg
- When some diseases occur, the patient will have insomnia, such as asthma, heart attack, allergy, dementia, Parkinson’s disease, and toxic goiter.
- As a result of changes in the hormone Progesterone, when this hormone is high, it will make you sleepy during ovulation, but when the period is approaching, there will be less hormone, which may cause insomnia. Also, when you are pregnant In the early stages and close to childbirth, there will also be insomnia due to hormonal changes, as well as in the first period when a woman enters menopause, there will also be insomnia.
- Delayed Sleep-Phase Syndrome is another cause of insomnia, such as when it’s time to go to bed but you don’t sleep, the body can’t adjust in time.
4.Propagating Elements (Propagating Elements)
There are many circumstances that add to sleep deprivation
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Psychophysiological sleep deprivation is caused by going to bed too early, causing insomnia. It is called High level rest stage disorder, causing the person to try to sleep, restless, tossing and turning, not relaxing until it accumulates and becomes stress. This group will have a fast pulse, wake up easily, and body temperature will be higher than normal
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Insomnia from certain substances, such as alcohol and coffee. Drinking coffee or alcohol during the day to night may cause insomnia, not to mention that drinking alcohol just a sip or a little before bed will help reduce stress and help you sleep. You can sleep better, but if you drink too much, you won’t fall asleep for a long time and wake up easily. When it comes to alcohol withdrawal, it will be difficult to sleep. Also, people who smoke will sleep for about 3 – 4 hours and then wake up due to Decreased nicotine levels
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Decreased Melatonin Levels Most Melatonin levels are high in children and decrease in adulthood after the age of 60, contributing to difficulty sleeping.
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Factors from light also contribute to difficulty sleeping, from the basic knowledge that light will stimulate our body to wake up, even if the light is dimmed.
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Insomnia in childhood If parents do not give their child enough time to sleep regularly, it will cause the child to not sleep in adulthood
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Exercising before bed and work that causes stress before bed
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Sleeping and waking without time
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The environment inside the bedroom is not suitable, such as the temperature is too hot or too cold, the noise is too loud, and the sleeping patterns of people close to you, such as snoring or snoring, etc.
The stages of insomnia are divided into 3 stages:
In addition to the cause of the patient’s insomnia, the duration of the insomnia is also important for further evaluation and treatment, divided into 3 stages:
- Temporary Insomnia: These symptoms can occur when there is a change in daily life or environment, or when Jet Lag occurs.
- Short-term insomnia: This type of insomnia can last from 2-3 days to 3 weeks. It can happen when we are under stress, such as those who are sick after surgery.
- Chronic insomnia for months or years: Symptoms of this type may be the result of drug use, chronic illness, whether physical or mental, or of unknown origin.
How does insomnia affect you?
- Decreased quality of life
- The rate of absenteeism increases
- Decreased work efficiency
- Reduced ability to live
- It is easy to get into an accident, which is reported to increase the chance of an accident by 2.5 times if you drive a car
- There is an increase in the use of medical services due to health problems such as headaches, fatigue, lethargy, irritability, lack of concentration, etc.
- Insomnia in people with a history of psychiatric illness has been reported to increase the risk of relapse, as well as an increased risk of suicide in patients with depression.
- After we know the causes and effects of insomnia, let’s take a look at how to solve the symptoms of insomnia.
8 ways to cure insomnia
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Arrange the bedroom to be suitable for sleeping. Check around the room well. Do not allow any noise to interfere. Adjust the temperature of the room appropriately, not too hot or too cold. The most important thing is that the bedroom should be completely dark for a good and effective sleep.
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Avoid caffeinated beverages in the late afternoon until bedtime
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Drinking a glass of warm milk before bed will help you sleep more comfortably
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You should not take a nap during the day because it may interfere with your sleep at night.
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Get enough sleep, don’t sleep too much. After waking up, it’s better to get out of bed and take a walk to breathe the morning air
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Practice it regularly to head to sleep and awaken simultaneously. It’s not like sleeping late tonight and waking up a little late tomorrow? The answer is no, otherwise it may affect sleep time and cause insomnia to return
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If you can’t fall asleep for more than 15-20 minutes, you should get out of bed and do other activities, such as listening to music, reading academic books or Dharma. It should help you feel less sleepy. Avoid watching TV or playing on the computer because of the light from the screen. It will stimulate the brain to wake up
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Exercise regularly, at least 30-45 minutes a day, 3-4 days a week. Exercise can reduce emotional and physical tension. If you exercise in the morning and in the evening, you should not exercise late at night. Closer to bedtime, because the temperature in the body will rise and stimulate the brain to work, it will be more difficult for us to fall asleep
It’s easy, isn’t it? No need to buy anything or ask for help from anyone, just change it yourself. Anyone who knows this and who is facing problems with insomnia, don’t forget to use it and share it with others to regain happiness. Let’s go back to our sleep.
