Insomnia: 6 Most Common Causes for Your Lack of Sleep

Insomnia: 6 Most Common Causes for Your Lack of Sleep

A good night’s sleep is one of the main requirements to recover the energies and start the day. On the other hand, poor sleep has consequences such as tiredness, headaches, daytime sleepiness, and impair memory and concentration.

Insomnia can be defined as the difficulty in getting to sleep or staying asleep, or as a poor quality sleep. Know your main reasons is an important point for help and remedy the problem.

You suffer from insomnia? In today’s post, we present the six most common causes for the lack of sleep. Track and understand each!

1. Stress

The experience of having trouble sleeping after stressful episode is very common. A discussion in traffic, a problem in job disagreements in the family, among others, may directly impair sleep. This is because stress causes the release of substances such as adrenaline and cortisol. They are responsible for making the body stay alert, making it difficult to sleep or leaving the less refreshing sleep.

A single episode of stress can cause insomnia for a short period of time. However, the ongoing stress can affect sleep more lasting way. If the stress state remains for a long time, it is even possible that insomnia does not improve after resolution of the initial problem, requiring a more specific approach to sleep.

Recognize the causes of stress and find ways to relax such as meditation, leisure activities and exercise are good aids to improve sleep quality.

2. Depression and anxiety

Insomnia accompanies many of the changes in mental health such as depression and anxiety. Sleep problems may be the first symptoms of these diseases. Moreover, the very lack of sleep can worsen these conditions.

The serotonin is a substance related to sense of well-being and good humor as well as being of great importance to the quality of sleep. It is reduced in cases of anxiety and depression, which explains the relationship between these disorders and insomnia.

When the poor quality of sleep is related to them, the proper treatment of these paintings for best results against insomnia, it is important to the medical and psychological follow-up is critical.

3. environmental lighting

The sleep cycle is controlled by several factors, including the release of the hormone melatonin by the pineal gland in the brain. The production of melatonin is stimulated by the lack of light and is inhibited by light.

The use of artificial lighting prolongs the period of human activity beyond the sunset, holding it out for part of the night. But being exposed to strong light at night can directly impair sleep, even if the light is off in time to go to bed.

You can reduce the ambient lighting throughout the night in order to prepare the body for a better night’s sleep. Use the light of a lamp in place of ceiling lamps, for example, it is a good choice for the hours before sleep. It is also important to sleep with the lights off and curtains to prevent the entry of outside light.

4. Excessive use of electronic

Electronics such as mobile phone, tablet and notebook are used very often throughout the day. However, the excessive use of these devices at night affect the dynamics of sleep. This occurs mainly by two mechanisms: overexposure to the brightness of the screens and the mental excitement from the use of the devices.

Regarding the light of the screens, the impact mechanism asleep is the same as exposure to bright light at night. Already the mental excitement relates to insomnia to trigger an alert state, undermining the ability to fall asleep or awakening increasing numbers.

The ideal is to suspend the use of devices with screens a few hours before bedtime. This helps to minimize its negative influence on sleep.

5. inadequate schedules for sleep

The human body has its own biological clock that controls many functions of the body in a 24-hour cycle, thereby differentiating day from night. He is known as circadian rhythm. Throughout the day, to work in balance, the body needs adequate alternate periods of sleep and wakefulness, from that pace.

Factors that alter the time of going to bed are common causes of insomnia, to interfere with this normal cycle. Among them we highlight the trips to places with very different time zones, sleep every day in a different time, jobs that require night shifts or changing day by night.

So it is important to maintain a proper sleep routine, focusing nighttime sleep. If this is not feasible, it is important to minimize other factors that adversely affect the quality of sleep and, if necessary, seek medical help to deal with the situation better.

6. Excessive consumption of coffee and other stimulants

The coffee is part of everyday life of most Brazilians. It is the second drink most consumed in the country, second only to water. Caffeine, found substance in the drink is a natural stimulant that increases alertness, affecting the quality of sleep when consumed in excess. For sensitive people, even small amounts can cause problems sleeping.

In addition to coffee, other drinks also have caffeine as black tea, mate tea and soft drinks cola. Therefore, you must also observe their consumption and reduce it if necessary.

Another substance stimulating nature of nicotine is present in cigarettes. In addition to the widely known harmful effects, such as respiratory problems and cancer, smoking also offers harm to sleep, and it is desirable to suspend smoking for a more restful night.

Improve the quality of sleep is a key measure to improve the health and well-being. So it is important to better understand the main causes of insomnia to seek to fight it as best as possible.

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