Hello that as you are?, today I come to talk to you about a subject that anyone gets in a bad mood, if and it is to have sleep and not be able to sleep, I am sure that all human beings go through this, to me too bad , look at me and don’t touch me, besides the headache, but well today I’ll tell you why that happens, so keep an eye out for this content that’s re-chupete.
Having sleep is a fundamental factor in all human beings, so avoiding it brings consequences that may be irreversible.
Prolonged sleep includes between 7 and 8 consecutive hours, that reasonable number of hours is determined to recover energy and have rest from the body from all the activities that have been done during the day.
Not being able to sleep is based on several causes that we must take into account and that are consequences of not taking seriously rest.
WHY I’m DREAMAND AND I CAN’T SLEEP
There are many causes that can cause us not to sleep, including stress, anxiety, poor diet, bad habits, among others.
Specialists recommend not to skip the time of sleep, since after not respecting sleep it is usually very difficult to recover it again.
When sleep is lost we can’t pretend to recover it right away, it can take up to 3 days to gradually recover that back-up dream.
It is very difficult to reconcile it when we find ourselves in situations where we cannot rest, when we have some kind of problem that we have not solved this can be one of the main cause that do not cause us to cause sleep.
CAUSES I CAN’T SLEEP FOR.
Problems are the first reason you can’t sleep, have problems, and not be able to fall asleep. On the other hand, feeling sleepy is what is called a “discriminatory stimulus” for sleeping; predicts that sleep is about to happen. So how can you tell if you’re really tired of sleep? Look for signs such as: itchy eyes, lack of energy, muscle pain, yawning.
Walking to bed without having experienced any of these signs may make it less likely that you will get to sleep quickly, and more likely that you will find yourself lying awake, thinking of not sleeping.
The key is to stick to the activities and habits you find relaxing and help reduce excess arousal, allowing sleep to overcome wakefulness.
AN OVERACTIVE MIND.
Most “poor” sleepers have a mind that competes with the mind. It is the most common cause of insomnia. You are likely to stay awake if you continue to think about your future experiences or events.
Sometimes unimportant things will keep you awake even when you’re very tired. You’ll stay alert as more thoughts keep running through your mind.
EXERCISE AND STIMULANTS.
Intense stimulants and exercises before bed can make you feel very tired but can’t let you sleep. Exercises are recommended for “poor” sleepers.
However, intense exercises such as aerobic exercises before bedtime will increase your energy levels. It’s hard to sleep when energy levels are high.
Stimulants like nicotine and caffeine would have similar effects, making it difficult for your mind to relax and fall asleep, which is especially true with caffeine consumption.
STRESS AND ANSIALITY.
It’s hard to fall asleep if you’re worried about problems at school, in your family, or at your workplace. Other issues that will keep you up all night include traumatic events like losing your job, divorce or losing a loved one.
If you often feel exhausted but unable to sleep, you’re probably depressed. Depression causes insomnia, probably because it leads to imbalances in chemicals in the brain.
Depression is often accompanied by worrying thoughts and fears that cause insomnia.
Some over-the-counter medications cause sleep-matching problems such as:
- Weight-loss medications contain stimulants such as caffeine.
- Antihistamines may make you drowsy but increase your urination rate at night.
- Prescription medications that lead to insomnia include allergy medications, blood pressure.
- Heart medications, stimulants and antidepressants.
Several chronic diseases and their symptoms lead to insomnia. These include cancer, arthritis, frequent urination, menopause, chronic pain, diabetes and gastroesophageal reflux disease. Other conditions include breathing difficulties, overactive thyroid, obesity, sleep apnea and cardiovascular disease.
Working in shifts and traveling over a long distance interrupts their Circardian rhythm, as their physiological, biochemical and behavioral cycle is affected by exposure to sunlight. As a result, your circadian rhythm, which controls your metabolism, sleep pattern and body temperature, is interrupted.
RECOMMENDATIONS TO SLEEP.
The secret to falling asleep is to engage in habits and activities that reduce over-excitement, help you relax and allow you to sleep.
You will stay awake if you can’t let go and relax. Find relaxing activities that work best for you.
AVOID CHANGE YOUR SLEEP RUTINES.
Its circadian system regulates your heart rate and body temperature, and produces a chemical called melatonin. Your body uses melatonin to fall asleep. You interrupt this process by changing your sleep patterns.
Sleeping at the same time each night allows your circadian system to run smoothly. Try to get enough sleep early each night so you can get enough sleep.
After current news, reading emails and playing games just before bed will lead to a sleepless night. If you have this habit, you will often feel tired, but you cannot sleep.
These activities expose your eyes to light, which inhibits melatonin production. Any light will interrupt this process, but blue wavelength light on mobile devices has important effects.
LIMIT YOUR ACTIVITIES IN BED TO SEX AND DREAM.
One of the easiest ways to overcome insomnia is to match sleep with your bed. This means that you should think about sleeping every time you see your bed and not any other activity. Every time you introduce a new activity in bed, you weaken the association between sleep and bed. Don’t turn your bed into a dining room, library or office.
DO NOT TAKE ANY STIMULANT A FEW HOURS BEFORE SLEEPING.
Avoid stimulants a few hours before your bedtime because they cause physiological arousal. Nicotine and caffeine are two substances that you should avoid. Caffeine has a metabolic half-life of approximately 5 hours.
As for nicotine, some may use it to relax; However, it is physiologically exciting. Although nicotine remains in the body for a shorter time, it still has a half-life of several hours.
TRY REGULAR EXERCISE.
Exercise is beneficial to your health and can help you enjoy regular sleep. However, this depends on when you exercise. Intense exercises of a few hours at bedtime will cause physiological arousal, which in turn will lead to insomnia. Exercises will only help you sleep later in the night. Therefore, develop an exercise pattern and avoid exercise late at night.
Consult a professional if none of the remedies described above work. Your doctor can identify lifestyle factors and medications that cause insomnia and rule out sleep disorders.
Keep records of when you sleep, how much sleep, fatigue levels, and any other symptoms. These records will help your doctor identify the cause of your insomnia.