Saturday, 5 September 2020

How To Solve Sleeping Problem

 

Sleep problems are a condition that affects thousands of people in the World today. After all, healthy sleep is particularly important to master daily challenges in a concentrated and energetic manner. In addition to insufficient performance and high irritability, signs such as lack of drive and appetite, increased appetite, nervousness, headaches, or exhaustion point to a sleep deficit. Action is required in this situation.

Table Of Contents:

  • Serious illnesses threaten
  • Common causes of sleep problems
  • Overview of typical sleep problems
  • Tips for a comfortable sleep experience
    - No noise
    - Hands off tablets or cell phones

  • How many hours of sleep are healthy?
  • Overview of sleep phases

         - Special features of the REM sleep phase

Serious Illnesses Threaten:

Nocturnal rest is essential for the human body to regulate the metabolism and renew the body's cells.

At the same time, healthy sleep is important so that the brain can process important information during sleep and store it in long-term memory.

Persistent sleep disorders are a health risk that often promotes the development of diabetes, depression, obesity, or heart disease. Anyone who is affected by long-term sleep disorders should consult a doctor. Good to know: women over the age of 50 are particularly often affected by sleep disorders. Falling estrogen levels during menopause are responsible for this health problem.

Common Causes Of Sleep Problems:


Frequent causes of sleep problems are increased alcohol consumption or increased use of medicines. Disturbing noises from the outside world or the snoring of the partner can cause noise, which also prevents the affected person from healthy sleep. Stressful situations or stress in professional or private life have just as negative effects on good sleep quality as illnesses such as pain.

Also, it is advisable to avoid lavish and late meals before going to bed or to engage in intensive media use. Anyone who refrains from stimulating sports training before going to bed and ensures a pleasantly cool temperature in the bedroom creates optimal conditions for a pleasant sleep.

Overview Of Typical Sleep Problems:

The most common form of sleep problems is insomnia or insomnia. This clinical picture includes problems falling asleep and staying asleep such as problems falling asleep.

Those affected often complain of constant interruptions in the sleep process during the night.

Bad and restless sleep occurs because waking and sleeping phases alternate regularly. The situation is particularly difficult when patients lie awake for several hours at night at regular intervals. If the bedtime is too short, there is automatically talk of lack of sleep. With permanent insomnia, those affected feel chronic signs of fatigue throughout the day. As a result, patients experience difficulty concentrating. In the worst case, patients even fear not being able to fall asleep at all in the evening.

Tips For A Comfortable Sleep Experience:

Before going to sleep, it is imperative to avoid all actions that induce stress. Practices such as antigenic training, meditation, or yoga have proven effective before going to bed. This is why sleep specialists recommend doing relaxing activities, including reading books, at least 30 minutes before going to bed.

Practices such as antigenic training, meditation, or yoga have proven effective before going to bed
Another option in the fight against insomnia can be the regular use of cannabidiol. This plant substance obtained from the hemp plant is valued in traditional natural medicine to improve the quality of sleep. Hemp extracts such as CBD oil obtained from CO2 extraction can produce good results, although possible side effects must also be taken into account here.

No Noise:

Noise is also harmful to healthy sleep. It is all the more important to create a quiet place to sleep. A comfortable sleeping temperature, which ideally should be 16 to 19 degrees Celsius, is also an advantage.

It is just as useful to darken the bedroom sufficiently to avoid being woken up by other light sources. It doesn't matter whether the sun rises early in the morning or the light from the street lamp is disturbing. Options such as roller blinds or blinds counteract these light sources at night.

Hands off tablets or cell phones:

Sleep experts urgently recommend banning technical devices such as cell phones, laptops, or tablets from the bedroom. The so-called blue light of the displays is responsible for the negative effect on sleep quality. This unnaturally bright lighting counteracts the release of the sleep hormone melatonin. Medical tests confirm the recommendation.

According to these study results, so-called REM sleep is significantly reduced if electronic media are used immediately before going to bed (critical analysis of the influence of electronic media consumption on the sleep of children and adolescents and the resulting consequences).

How Many Hours Of Sleep Are Healthy?

According to the US National Health Foundation, the optimal length of sleep depends on the age of the person. Scientists emphasized in the “Sleep Journal” that adults between the ages of 26 and 64 feel particularly well and balanced after seven to nine hours of sleep.

The same number of hours applies to young adults. In return, seniors aged 65 and over ideally need an hourly workload of seven to eight hours.

Age:                                             Recommended length
                                                    of sleep:

Newborns — 0-3 months            14-17 hours

Babies — 4-11 months                12-15 hours

Infants — 1-2 years                     11-14 hours

Kindergarten — 3-5 years           10-13 hours

School children — 6-13 years     9-11 hours

Teenagers — 14-17 years            8-10 hours

Young adults — 18-25 years       7-9 hours

Adults — 26-64 years                 7-9 hours

Seniors — from 65 years            7-8 hours

Overview Of Sleep Phases:

During nighttime sleep, the human body goes through various phases of sleep. Here, light sleep phases alternate with deep sleep phases. The so-called sleep phase marks the time when people fall asleep. This period is limited to a few minutes or a maximum of half an hour. This is followed by the light sleep phase, which marks either the transition from the deep and REM sleep phase or the deep sleep phase and the waking phase.

During the deep sleep phase, blood pressure and body temperature drop.

In addition, the heartbeat and breathing slow down at this stage. Here the body goes into a kind of rest phase, which is used for regeneration. During this phase, it is particularly difficult to wake a sleeping person. In addition, the deep sleep phase is essential for restful and healthy sleep.

Special features of the REM sleep phase:

The REM sleep phase is also known as the dream sleep phase. While the brain is particularly active during this sleep phase, the body, including the muscles, relax intensively.

Because the brain processes important information during the REM phase and suppresses external stimuli, it is particularly difficult for sleepers to wake up in this phase.

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