Insomnia

What is insomnia:

• Stress and anxious situations: Stress and anxious situations have a significant effect on human sleep. During times of high stress and anxiety, our brains produce large amounts of hormones, such as adrenaline and cortisol, which activate our nervous system and increase anxiety and stress.
• Poor diet and exercise: poor diet can lead to unstable blood glucose levels and dysregulation of sugar. This can cause increased awakenings during the night and difficulty achieving deep and restorative sleep. In addition, eating heavy meals before bed can lead to feelings of heaviness and indigestion, making sleep more unpleasant.
• Environmental factors: The environment in which we sleep can affect the quality and duration of our sleep. We refer to factors such as temperature, brightness, noisy environment, air quality and other factors that affect the atmosphere and comfort during sleep.
• Excessive caffeine consumption: Too much caffeine can negatively affect sleep. Caffeine is a psychoactive drug that is naturally present in many foods and drinks, especially coffee, tea, cola and chocolate. It acts as a central nervous system and can increase brain conductivity, alertness and anxiety.
• Psychological problems: Psychological problems can have a significant effect on sleep. Sleep and mental health are closely related, and the lack of good quality and duration of sleep can be affected by various psychological conditions.

Symptoms of insomnia:

• Difficulty falling asleep: It may take you a long time to fall asleep after going to bed, or you may find yourself tossing and turning and unable to find comfort.
• Insufficient sleep duration: Even though you are sleeping, you may wake up several times during the night and not get the required number of hours of sleep.
• Inability to go back to sleep after waking up: You may wake up very early in the morning and be unable to go back to sleep, feeling groggy or tired.
• Light sleep: You can have several sleep breaks during the night and not sink into deep, restorative sleep.
• Constant awakenings: You may wake up several times during the night, either due to internal factors (such as pain or breathing disorders) or due to external factors (such as noise or uncomfortable sleeping conditions).
• Perceptible daytime insomnia: Feeling tired, exhausted, unable to concentrate, difficulty staying awake or maintaining energy during the day.

Tips for dealing with insomnia:

• Adopt a healthy sleep routine: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing sleep environment: Avoid light, noise and high temperature in the bedroom.
• Limit caffeine and alcohol consumption: Avoid coffee, tea, soft drinks and alcohol before bed.
• Exercise regularly: Exercise can help increase sleep quality.
• Avoid thinking before bed. Try to relax and calm the mind
• before you go to sleep.
• Avoid staying in bed if you have trouble falling asleep: If you don't fall asleep after 20 minutes, get up and do something quiet until you feel some sleepiness.