What are the causes of insomnia?

Insomnia is the common name for all sleep disorders that occur over a long period of time.

Normal sleep is characterized by rapid falling asleep, continuity, and a feeling of alertness in the morning. It is regulated mainly by the work of the nervous system, which can be influenced by various factors.

The main causes of insomnia are:

• Poor sleep hygiene. If you often neglect the length of rest, change your wakefulness, time zones or climate, you can get serious problems that require treatment.
• Stress . Nervous and emotional experiences, fatigue, anxiety and anxiety negatively affect the work of all organs and systems, especially the nervous one.
• Pain syndrome. Acute or chronic pain makes it difficult to fall asleep, as it forms a dominant focus in the brain.
• Metabolic disorders. Metabolic disruptions are associated with the action of hormones, which also regulate the processes of rest at night.
• Other diseases. Any disease of the cardiovascular, respiratory system, gastrointestinal tract can adversely affect sleep regulation.
• Intoxication . Inflammation of any kind leads to the accumulation of toxic metabolites, which, in the process of biochemical conversion, require a lot of energy and disrupt sleep.
• Pregnancy . The changes that the body of the expectant mother undergoes during this important period also affect primarily the endocrine and nervous systems, which manifests itself in the form of insomnia.
• Adolescence . Hormonal surges are common in children during puberty, so they may be more active at night than adults.
• The use of specific drugs. We are talking not only about drugs that increase brain and physical activity, but also about caffeine and other natural tonic substances.

it is better not to look for the causes of insomnia, but start solving this problem comprehensively. Start with a regimen and be sure to eat right, do not eat a couple of hours before bedtime. Then I bought a sleep formula with phyto melatonin! This Evalar's natural sleep aid helps a lot.

Well, in my opinion, most often insomnia occurs from nervous strain. In stress, a person sleeps very badly. And any situation can be perceived as stress - everyone has different limits of permissible. So, first of all, you need to deal with problematic and disturbing situations. And this article contains several simple and affordable ways to improve sleep patterns:

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But on my own I would add - get out of stress. And you will be happy)

Top 5 causes of insomnia

Chronic severe stress. The most common cause. Bad relationships at work and with loved ones, when a person becomes isolated on this topic and thinks about it all the time. If during the day he can be distracted, then in the evening, going to bed, he is completely immersed in a stressful situation. As a result, the ability to fall asleep is lost.

Usually, stress is also characterized by early awakening, when, waking up, a person again begins to replay a problem situation in his head.

A vicious circle is formed: insomnia increases stress, stress increases insomnia.

Use of stimulants. Not necessarily drugs, often it is the abuse of caffeinated beverages: coffee, tea, energy drinks. They excite the nervous system, disrupting the process of falling asleep.

Neuroses. Usually this is a psychasthenic neurosis, when there is practically no strength for anything, and sleep is disturbed.

Depression. Disturbed sleep, early awakening, difficulty falling asleep are one of the markers of depression.

Uncontrolled intake of sedatives and hypnotics. Sleep structure is disturbed, and when drugs are withdrawn, sleep is disturbed, moreover disturbances are very persistent: nightmares, multiple awakenings, difficulty falling asleep are possible.

How to fall asleep

In some cases, the problem of insomnia can be solved by observing sleep hygiene:

• Go to bed at the same time
• Before going to bed, do hygiene procedures: wash, take a warm shower, etc.
• Before going to bed, go for a walk, ventilate the bedroom
• Hanging blackout curtains: in the dark, the body activates the production of melatonin - a substance responsible for the quality of sleep
• Avoid stressful situations
• Find your own way to relax before bed: calm music, relaxation, meditation, yoga, stretching, bath, etc.

Remember that fixation on stress, anxious thoughts, negative expectations make it difficult to fall asleep and reduce the quality of sleep. Even if you cannot sleep, don't get hung up on it. Try to distract yourself with a calm, monotonous activity such as reading. Don't trigger a negative cascade of emotions.

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How to treat insomnia

If sleep problems persist for a long time, you need to see a doctor.

Treatment of insomnia begins with an examination. A physical condition diagnosis is required to rule out somatic disorders. For example, sleep problems can be caused by an endocrine disruption. The doctor also carefully examines the psychological state of the patient, since depression or neurosis can be the basis of insomnia.

Only after diagnosis is a therapy prescribed to eliminate the cause of insomnia. It usually includes:

Psihot therapy. A psychologist or psychotherapist works out with a person his psychological problems, teaches relaxation techniques and sleep hygiene.

Medication if necessary. Sometimes a doctor prescribes medication for insomnia. As a rule, therapy begins with milder drugs, often on a herbal basis, and melatonin-based drugs have worked well. If they do not work, hypnotics and tranquilizers of the benzodiazepine group are selected.

This is by no means a lifelong medication. Usually a short course is required to restore sleep.

Treatment of insomnia is always individual. If you have long-term sleep problems, go to your doctor.

Learn more here https://www.youtube.com/watch?v=JdB_CdIqmPc

Factors that can cause severe insomnia are usually:

• illness and accompanying pain or discomfort;
• external factors, for example, bright light, noise or strong odors in the room;
• violation of biorhythms, for example, when working in shifts;
• taking certain medications, such as antihistamines, antidepressants, cold or asthma medications;
• emotional and physical discomfort;
• stressful situations.

Chronic insomnia can occur due to several reasons:

• soreness during the night;
• chronic stress and anxiety over a long period of time;
• depressive conditions and increased anxiety.

In order to get rid of insomnia, you need to develop the right habits. They are also called "sleep hygiene". Some of them are:

• If you can't sleep, don't lie in bed counting sheep or trying to force yourself to sleep. Get up and do something calm, and after sleepiness comes, go to bed.
• Engage in a specific activity each day before going to sleep, such as listening to music or reading a book. You can take a bath or shower if it calms and relaxes you.
• Create a comfortable sleeping environment in your bedroom. Dim the lights, ventilate the room before lying down. Also, take care of a comfortable temperature and no harsh and unpleasant odors. Reduce noise levels to a minimum.
• Avoid fatty and heavy foods 2-3 hours before bedtime. With a heavy stomach, it is very difficult to fall asleep and sleep well. Before going to bed with severe hunger, you can eat an apple or drink a cup of kefir.
• Pay attention to moderate physical activity regularly. But do this no later than 3-4 hours before going to bed. It is very difficult to relax after active physical activity just before bed.
• Caffeine, alcohol and smoking can significantly impair your sleep. Therefore, avoid consuming them, especially 3-4 hours before going to bed.
• Try to eliminate overwork and severe stress from your life.
• Stick to individual mode. Go to bed and wake up at the same time. If you do not sleep well at night, then eliminate sleep during the day.

Although there is an alternative, more loyal, but also more complex, you can read more about this topic HERE .