Insomnia is a condition characterized by difficulty falling asleep and staying asleep. Insomnia can occur in response to a behavioral, physical, or mental health issue. Physical, psychological, environmental, and modifiable lifestyle factor can all play a role in preventing the condition, or alleviating the symptoms if it occurs.
There are many causes of insomnia. Below are some steps and tips for preventing insomnia and sleep disorders.
Treat Underlying Disease
Pain and chronic disease can cause insomnia for a variety of reasons. Diseases or conditions that may disrupt sleep include depression, diabetes and chronic renal failure, chronic lung disease, alcohol abuse and alcoholism or drug abuse and drug addiction, arthritis, heart disease, gastric ulcer, sleep apnea, and chronic pain.
Please, discuss with your doctor whether these conditions or any other physical problems can be treated. Proper and timely treatment can reduce symptoms and often lead to an improved night's sleep.
Avoid Nicotine, Caffeine, and Alcohol
Tobacco use disorder and caffeine stimulate the nervous system. Although this may give you a sense of energy during the day, these substances may interfere with your ability to go to sleep at night. Alcohol can depress nervous system. Although alcohol makes you feel drowsy at bedtime, it interferes with normal sleep patterns during the night and causes restlessness. You must avoid using tobacco products and drinking beverages that contain caffeine or alcohol in the afternoon or evening. They can create a vicious cycle of poor sleep at night and an increased use of stimulants during the day to counteract the drowsiness from poor sleep.
Reduce Stress
Stress is considered by the most sleep experts to be the number one cause of short-term sleeping difficulties. Some common triggers include job or school related pressures, a family or marriage problem, and a serious illness or death of close person. Exercise regularly that helps relieve stress. Other techniques that may reduce stress are meditation and deep breathing.
Adjust Daily Activities
Habits and activities that you do during the day time or night can interfere with getting a good nights' sleep. Set your time schedule in order to avoid eating a large meal prior to bedtime, exercising close to bedtime, working or doing other mentally intense activities right before or after getting into bed.
Follow Bedtime Rituals If You Work at night Shift
Night shift work forces you to try to sleep when activities around you and your own "biological rhythms" signal you to be awake. One study shows that night shift workers are 2-5 times more likely than are employees with regular, daytime hours to fall asleep on the job because of poor sleep quality. If you work the night shift, speak with your employer about how to minimize the dangers of fatigue. You have to discuss with your family members so that you can create a proper environment to sleep in the day time.
Create Better Sleep Habits and Environment
A distracting sleep environment, such as a room that is too hot or cold, too noisy, or too brightly lit may be a barrier to sound sleep. Interruptions from pets, children, or other family members can also disrupt sleep. Other influences may be the comfort and size of your bed and the habits of your sleep partner. Try to create an environment that is restful by painting your room a light blue or green, using shades to block light, and playing soothing music or white noise like fan. Seek medical help for a sleeping partner who snores loudly, or consider separate sleeping arrangements.
Establish a regular, relaxing bedtime routine that will allow you to unwind and send a "signal" to your brain that it is time to sleep. Avoiding exposure to bright light before bedtime and taking a warm bath can help. Avoid "clock watching" after going to bed and avoid drinking fluids just before bedtime.
If we want to be lead a happy life then we need to acquire knowledge about how to prevent all types of disease such as sleep disorders , insomnia, sleep walking, sleep apnea etc. and we must be conscious about diseases and their prevention , after that we can lead a happy and healthy life. I think that you will learn more after reading this article about prevention of insomnia.
There are many causes of insomnia. Below are some steps and tips for preventing insomnia and sleep disorders.
Treat Underlying Disease
Pain and chronic disease can cause insomnia for a variety of reasons. Diseases or conditions that may disrupt sleep include depression, diabetes and chronic renal failure, chronic lung disease, alcohol abuse and alcoholism or drug abuse and drug addiction, arthritis, heart disease, gastric ulcer, sleep apnea, and chronic pain.
Please, discuss with your doctor whether these conditions or any other physical problems can be treated. Proper and timely treatment can reduce symptoms and often lead to an improved night's sleep.
Avoid Nicotine, Caffeine, and Alcohol
Tobacco use disorder and caffeine stimulate the nervous system. Although this may give you a sense of energy during the day, these substances may interfere with your ability to go to sleep at night. Alcohol can depress nervous system. Although alcohol makes you feel drowsy at bedtime, it interferes with normal sleep patterns during the night and causes restlessness. You must avoid using tobacco products and drinking beverages that contain caffeine or alcohol in the afternoon or evening. They can create a vicious cycle of poor sleep at night and an increased use of stimulants during the day to counteract the drowsiness from poor sleep.
Reduce Stress
Stress is considered by the most sleep experts to be the number one cause of short-term sleeping difficulties. Some common triggers include job or school related pressures, a family or marriage problem, and a serious illness or death of close person. Exercise regularly that helps relieve stress. Other techniques that may reduce stress are meditation and deep breathing.
Adjust Daily Activities
Habits and activities that you do during the day time or night can interfere with getting a good nights' sleep. Set your time schedule in order to avoid eating a large meal prior to bedtime, exercising close to bedtime, working or doing other mentally intense activities right before or after getting into bed.
Follow Bedtime Rituals If You Work at night Shift
Night shift work forces you to try to sleep when activities around you and your own "biological rhythms" signal you to be awake. One study shows that night shift workers are 2-5 times more likely than are employees with regular, daytime hours to fall asleep on the job because of poor sleep quality. If you work the night shift, speak with your employer about how to minimize the dangers of fatigue. You have to discuss with your family members so that you can create a proper environment to sleep in the day time.
Create Better Sleep Habits and Environment
A distracting sleep environment, such as a room that is too hot or cold, too noisy, or too brightly lit may be a barrier to sound sleep. Interruptions from pets, children, or other family members can also disrupt sleep. Other influences may be the comfort and size of your bed and the habits of your sleep partner. Try to create an environment that is restful by painting your room a light blue or green, using shades to block light, and playing soothing music or white noise like fan. Seek medical help for a sleeping partner who snores loudly, or consider separate sleeping arrangements.
Establish a regular, relaxing bedtime routine that will allow you to unwind and send a "signal" to your brain that it is time to sleep. Avoiding exposure to bright light before bedtime and taking a warm bath can help. Avoid "clock watching" after going to bed and avoid drinking fluids just before bedtime.
If we want to be lead a happy life then we need to acquire knowledge about how to prevent all types of disease such as sleep disorders , insomnia, sleep walking, sleep apnea etc. and we must be conscious about diseases and their prevention , after that we can lead a happy and healthy life. I think that you will learn more after reading this article about prevention of insomnia.
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