How to defeat insomnia?

Insomnia is a symptom such as chest pain or headache, and it is not a disease in itself. The correct treatment for insomnia depends on understanding that combination of the causes that contribute to insomnia, and considering that insomnia is classified as a complex group of physical and psychological reactions,

The sleep disorder is the final year to track a group of causative factors, though insomnia word is the word used in informal conversations.

Researchers make a clear distinction between transient insomnia and other more severe forms of insomnia.

The truth is that no man has ever been spared from the passing of insomnia. This and what may cause it inconvenience, but it is not of the type very serious, as it usually does not last more than a few nights. In this case, it is often due to the disturbance of the timing in life due to the speed of transfer of the jet planes from one area to another for an urgent reason. More dangerous than transient insomnia is “short-term” insomnia.

This may last despite his name for several days or weeks. He may be reminded of many factors such as psychological distress resulting from sadness, divorce, change of home, work, specific disease, or physical pain.

However, the most severe type of insomnia is “chronic” insomnia, which may accompany the affected person for months, sometimes years.

How to defeat insomnia

These last two types of insomnia are the most common type of insomnia for people seeking medical help.

But there is no prescribed “formula” that determines the seriousness of the problem, such as if a person loses sleep from hours per night or a few nights a month. The boundaries between adequate sleep and insufficient sleep are difficult to describe, because people’s needs for sleep differ greatly between one life cycle and another.

When will sleep period be enough?

Most newborns sleep between seventeen and eighteen hours every day. When a person is close to ten years of age, the duration of sleep decreases to between nine and ten hours. The period continues to shrink during adolescence.

Two-thirds of adults sleep periods that last between seven and eight hours per night, while a fifth of adults sleep less than six hours per night. And a tenth slept more than nine hours. Upon old age, the person’s sleep period decreases to an average of 5-6 hours every night, so the average “normal” sleep of an adult is seven or eight hours at night. This is normal. But is it necessary?

What worries many people who sleep too much is that they do not regularly meet the eight hours. In fact, they should not worry. The truth is that research and studies have revealed that those who sleep more than six hours naturally every night are happier, better adapted, and more active than people who take more than that.

Those who sleep are the least, as experiences and studies say, more efficient, more energy, more social connections, and more able to establish social support systems than their lazy peers. Many studies have shown that a sleeping night in which a person does not sleep for more than two hours does not really affect the performance of a person the next day. And if they feel that they are faster, more aggressive, more tired and unhappy.

Sleep deprivation may have devastating effects if it is complete. But it is difficult to bring about complete sleep deprivation because even an animal in the laboratory knows how to sleep a few hours every night from a snap. If a person wants to make his bed a place to sleep, and sleep only, he must consider the following matters:

1- Do not go to bed unless you are tired.

2- If you are unable to sleep after a reasonable period (between 15 and 20 minutes), leave your bed and sleep reading, or watch TV, the important thing is to carry the worries to another room.

3- If you are ready to sleep, return to your bed. If it is difficult for you to sleep after that, apply the previous rule and start again.

4- Turn the alarm off every morning. Leave your bed when the bell rings, as usual, no matter how hard you are.

Attempts to reach the shores of deep sleep :

1 – Do not sleep excessively on the day following insomnia, because you think that extravagance will make you forget what you lost.

2- Try to set a stable standard in which you will sleep in bed every night. If you find that drowsiness does not knock your eyelids even when you reach the time of that standard, the timing will be late. It is imperative that you only go to bed after sleepiness exhausts you.

3- If you woke up at night and could not go back to sleep, do not be disturbed, but calm down and try to read, and if you remain a sedative in spite of that and I understand you the trick and increased turmoil and tension, leave the bed, and do some quiet household chores until you fall asleep and then return to bed.

4- Reduce smoking, and use chocolate and tea, and avoid it in the afternoon or evening.

5 Avoid eating heavy meals when bedtime approaches, and avoid eating in the middle of the night. But a snack of hot milk and cookies helps some people sleep.

6- Maintain your physical fitness through regular training, but do not train when bedtime approaches.

7 – Do physical activity, if possible the night after you suffer from insomnia.

8 If you become stressed when the hour of bed comes, train in relaxation techniques

9 – Try to practice any of the above proposals for at least a week before you give it up.

Among the practical advice to combat insomnia:

1- Not to drink any hot drink, such as flowers, tea or coffee, immediately before bed.

2- Refraining from reading anything that may incite imagination, watching an exciting TV program, or listening to the radio while broadcasting disturbing news.

3- Relaxing completely in bed and leaving the muscles without any tension.