Insomnia is a condition in which patients have difficulty sleeping or have difficulty sleeping, and it takes more than 20 minutes to fall asleep. This disease can occur in all genders and all ages, but it is more common in women and the elderly. Insomnia can result in loss of ability to work, fatigue, and lack of concentration.
Many times when we do not sleep well or cannot sleep continuously for more than 3 days/week for more than 1 month, it will affect our mood, concentration, memory, cause stress, pressure, feel anxious, disturb your mind, affect your mood and work efficiency. It can also lead to memory problems, depression, irritability, low immunity, and is a risk factor for heart disease.
It can be caused by many factors, including:
- Physical factors: There may be abnormalities during sleep, such as sleep apnea , or problems from other conditions, such as illness, fever, acid reflux. Some people may have a nervous system that is more active than usual เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย, making it difficult to fall asleep.
- Gender Women often experience insomnia during menstruation, menopause, or pregnancy due to hormonal changes. During menopause, hot flashes and sweats during sleep may occur, causing the person to wake up more quickly.
- Psychological factors may include stress, anxiety, depression, and bipolar disorder.
- Poor sleeping habits by doing activities that cause insomnia, such as playing games, using mobile phones before bed, drinking beverages with caffeine, etc.
- Environmental factors, such as noise or light disturbances
Preventing insomnia
- Go to bed on time, adjust irregular sleeping habits, do not nap during the day, do not pressure yourself to sleep because it may cause you to feel anxious.
- Exercise regularly, but avoid strenuous exercise near bedtime. Exercise may help you sleep better, but the time you exercise can also affect your sleep. Exercising at the wrong time can make it harder to fall asleep.
- Drink warm water before bed. Try to relax. Avoid stimulating drinks after lunch, such as coffee or tea, and smoking, as these can make it difficult to fall asleep.
Finally, try to fall asleep on your own and avoid using sleeping pills. Controlling stimuli to motivate the bedroom to sleep, such as not doing activities other than sleeping or having sex in bed, not lying in bed if not sleepy, getting out of bed after 20 minutes if not sleepy and doing light activities outside the bed, getting out of bed when waking up in the morning at a consistent time, and avoiding daytime naps, etc.