In these current times, and due to the accelerated life that we lead, we can sometimes find ourselves looking at the ceiling, unable to sleep, even when we are very tired. There are certain things that make us lose sleep that we must solve in order to sleep well and have a restful sleep.
Lack of sleep is a risk to health, however, we rarely see it as such. Several studies have related to obesity, heart disease, hypertension and even type 2 diabetes. The good news is that with proper techniques, this condition can be combated.
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1. Negative thoughts.
Maybe we are worried about that fight we had with a friend, or that important project of work, and we can not sleep for that reason. What happens is that our body is constantly going in and out of stages of light sleep, even though we think we are awake, and the mind can not concentrate on a single idea in the same way it does when we are awake.
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How to fix it: get out of bed and go to another part of the house, without turning on the light. The ideas that cause you anxiety will disappear, and you will be able to go back to bed for the night. This strategy also prevents you from relating your bed to anxiety. Another tip: Set a time to resolve these problems in your mind, before going to sleep; write what bothers you in a diary, noting possible solutions, a couple of hours before going to sleep.
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2. To sleep too much over the weekend.
Lying late and getting up late disrupts the internal sleep clock: a group of nerve cells in the brain that also control appetite and body temperature. Then, when Sunday arrives, you are "programmed" to stay up late and, when you wake up early on Monday, you feel lethargic.
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How to fix it: Even if you have gone to bed late, do not spend more than an hour of your normal time to wake up. To compensate for lack of sleep, you can take a 30-minute nap; Do not prolong it for a long time, because it can cause insomnia at night.
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3. Your partner snores.
Snoring can reach up to 90 decibels – as strong as a blender. Even if you manage to sleep, your partner's snoring will sometimes awaken you during the phase of greatest rest, REM.
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How to fix it: most snoring is due to poor airway position. Ask your partner to change their position: lying on one side instead of on the back usually works. If this does not work, you can try putting ear plugs, or cottons; These will make the noise decrease and you will not wake up.
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4. For women: hormonal changes.
Fluctuating levels of estrogen and progesterone during the period or menopause can sabotage sleep, and wake you up at night.
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How to fix it: a warm bath a couple of hours before sleep can help, and if you usually have cramps, you can prevent them with colic pills, over-the-counter. If you usually experience the so-called "heats" of menopause, try to avoid caffeine after lunch, and alcoholic beverages three hours before sleep; try to have a fixed sleep schedule and exercise 20 to 30 minutes a day. Try to have your bedroom ventilated, and use light clothes to counteract temperature changes.
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5. Your stomach "roars".
Going to bed hungry interferes with sleep; the pangs of hunger will awaken him.
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How to fix it: eat some protein before going to sleep, for example a hard-boiled egg or a piece of cheese. The protein produces a more lasting sensation of satiety than carbohydrates (bread, potatoes) and fat.
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6. Your bedroom is in disarray.
Papers on your night table, receipts of light, water, etc. A disorderly environment causes disorder in his mind, the kind of disorder that does not let him sleep, making him wake up in the middle of the night and causing insomnia.
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How to fix it: place these items in a basket and take it out of your bedroom. When you take out of your bedroom everything that has nothing to do with bedtime, your mind begins to associate this environment with sleep and intimacy. If you leave the computer on, try to keep it away from your bed, or in a closet that can be closed. The light of the monitor, or even that of the small lights of operation can inhibit its production of melatonin, the hormone responsible for inducing sleep.
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7. Your bedroom shines.
As with the computer, other sources of light may prevent you from sleeping: the "display" of the time of the DVD, sound equipment, etc., the light of a street lamp, the light of the alarm clock. These small lights can penetrate the retina when the eyes are closed, and make him wake up.
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How to fix it: eliminate these sources of light; You can turn your alarm clock towards the wall, use blankets for your electrical appliances, etc. Hang dark curtains to prevent street lights from entering. You can also use one of those "eye masks" available at some stores; These will help your body realize that, in effect, it is time to sleep.
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8. Intermittent noise.
Some people are startled to hear a noise that interrupts the previous silence; others are accustomed to resting in the midst of constant noise, and can not sleep in total silence. The amazing thing is that it does not depend on the amount of noise we hear, but on how consistent the sound or the silence we hear is.
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How to fix it: Turn on a fan, if you have one. The constant noise of the device will lull you. If you have the means, get yourself a "white noise" machine or listen continuously to recordings of relaxing sounds, like the ocean or the sounds of nature.
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9. Mites on your pillows, sheets, blankets.
It may be that you are sharing the bed with hundreds of thousands of mites. The waste that these microorganisms leave can cause all kinds of allergies, which prevent a restful sleep.
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How to fix it: Clean regularly; If you have carpet in your bedroom, vacuum regularly. Try replacing mattresses that are more than ten years old, and those made of sponge. Open your bedroom windows: drafts help reduce mites.
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10. Your dog sleeps with you.
There is nothing wrong with loving your pet, but do not let this take away your sleep.
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How to fix it: Accustom your puppy to sleep in a special place, next to his bed, not on top of it, so it will not wake him up. Remember that dogs do not sleep the same time as their owners. If you have a kitten, leave it outside; Keep it entertained with some toy for the night, of those that shine in the dark, and if your kitten is the one who scrapes the doors, put double sided tape on the door: these animals do not like the sticky.
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