What Causes Insomnia

Insomnia or Sleep Disorder is a condition when you are in trouble to falling asleep,  staying asleep OR getting good quality of sleep even you went to bed the right time and make a complete sleeping environment.

1.   "Sleep disorder" also called Insomnia is a common disease. In Europe and the United States, 1/3 of the population over the age of 18 suffers from What Causes Insomnia OR Sleep Disorder Problem. In Taiwan, the prevalence of chronic insomnia is as high as 15%.

2.    The average adult sleeps about 7 to 8 hours. Sleep disorder can be divided into two types, one is excessive sleep (sleepiness) and the other is too little sleep (insomnia). Each has its own causes. Appropriate treatment must be given to these causes in order to fundamentally solve the sleep problem.

Sleeping difficulties are common. Usually, there is nothing you need to worry about. It is not dangerous to occasionally have a night when you get too little sleep. But if you sleep for a little night after night, get tired, feel poor and work worse in your everyday life, you may need help getting better sleep.

3.    This text is about sleeping difficulties in adults. You can also read the text Child and sleep, and the text Sleep is important for your health.

 Causes of too much sleep (drowsiness) include: 

·         sleep apnea syndrome

·         narcolepsy

·         lack of sleep

Causes of too little sleep (insomnia) include:-

·         Mental problems: such as anxiety, depression, mania, stress, mourning

·         Behavioural problems: such as excessive worrying about insomnia

·         Nocturnal leg twitch syndrome, nocturia, sleep apnea syndrome Substance abuse or adverse side effects such as coffee, nicotine

·         Excessive eating before bed, acid reflux, pain, poor heart and lung function, etc. cause physical discomfort

·         Abnormal physiological clock cycle: such as jet lag when going abroad, reverse work and night, bad work and rest habits

    For insomnia, the following symptoms can occur: 

·         Feel sleep deprived 

·         Difficulty falling asleep at night 

·         Waking up in the middle of the night wake up too early 

·         Even after sleeping all night, I don't feel refreshed 

·         Feeling tired or sleepy during the day 

·         Feeling irritable during the day  

Sleep disturbances can cause the following effects: 

·         Impaired thermo regulation.

·         immune system changes 

·         Health hazards such as accidents, increased blood pressure, acute heart attack, poor blood sugar control, digestive disorders, worsening symptoms such as depression or anxiety, etc. 

4.    How do I know if I am getting enough sleep?

Sleep is needed for the brain and body to recover. Adults usually sleep between six and nine hours a night. You usually don't have to worry about getting too little sleep. It is common and not dangerous to occasionally have a night when you sleep poorly or not at all. If it's about a single night, you may feel tired and less creative the next day, but most people still manage to do everyday tasks. Sleep usually returns to normal by itself. But if you sleep too little night after night, you can get tired, feel bad and work worse in everyday life.

 

• HOW TO RELIEVE STRESS QUICKLY
• HOW TO SLEEP BETTER
• WHY I AM ALWAYS TIRED AND HAVE NO ENERGY

 

We have known from childhood that 8 hours of sleep is necessary, but now often feel that 8 hours of sleep is not enough and sometimes 4 hours of sleep feel energized? Humans sleep naturally without any other outside interference, waking up on average in multiples of 90 minutes, a single human sleep cycle for 90 minutes. Therefore, the sleep cycle can be multiples of 90 minutes, which can improve the quality of sleep. For creatures, the state of more sleep makes you feel more energetic, that is, sleep in multiple periods of time in a day, such as cats and dogs. We humans, on the other hand, choose single sleep (sleep at night, work during the day).  

1. The focus of this article is to discuss how to sleep smarter and rationally. It is often heard that 6 hours of sleep a day, or even 4 and a half hours, is enough. According to the investigation, the secret is not the quality of sleep but the timing.

• 1 and a half hours 
• 3 hours  
• 4 and a half hours 
• 6 hours  
• 7 hours 

The above is the amount of sleep you get that meets the physiological needs of most people. You can test yourself, turn off the alarm clock and wake up naturally, look at your watch when you wake up, and your total sleep time should be a multiple of 90 minutes. This period is called the sleep cycle.

The adequacy of sleep can not be judged by time alone, but also the quality of sleep. 

Adequate sleep can meet the needs of work and study, and can meet the needs of the body's normal metabolism. In this regard, you can pay attention to the following points: 

• whether you are full of energy
• whether you are focused
• whether you have frequent colds
• whether you are easily fatigued. 

If this happens, you may not be getting enough sleep. 

5. Signs of sleep deprivation

Important measures of adequate sleep are how moody you are and how you work in everyday life. For example, you who have sleep deprivation may find it more difficult to manage your everyday tasks, to remember things and to concentrate. It is also common for you to easily fall asleep in situations when you are passive, such as watching TV, sitting in a meeting, or listening to a lecture. One sign of sleep deprivation may also be that your emotions fluctuate more between different situations and that you overreact in different ways. For example, you may find it easier to get angry, sad, and irritated compared to when you have had enough sleep.

6.    Sometimes sleep is better than you think

What Causes Insomnia. Everyone is awake for short moments at night but you only remember it if you've been awake longer than three to five minutes. It may be enough with a couple of longer awakenings a night for you to experience it as if the night's sleep has been worse. But sleep can be sufficient in any case.

Fatigue in the morning does not mean that you have slept poorly. Sleep has different phases. During these phases you sometimes sleep deeper and sometimes more superficially. If you are in deep sleep when the alarm clock rings, you will feel tired and drowsy and may have difficulty waking up. You should therefore assess your night's sleep according to how you feel later in the day.

7.    When should I seek care?.Insomnia Causes.

Contact a health care center if you have long-standing sleep problems that you cannot remedy on your own. Prolonged sleep disorders are disorders that have lasted for more than four weeks and come at least every other night.

8.  Sleep problems may be one or more of the following:

• You have trouble falling asleep, that is, it takes more than 45 minutes.
• You wake up once or more at night and have trouble falling asleep.
• You wake up early in the mornings before being exercised and without being able to fall asleep.

9.    Causes of sleep disorders.Insomnia Causes.

For example, sleep problems may be due to stress and anxiety. It can also be due to a disturbing environment. Sometimes it is difficult to determine what it is that causes sleep disorders and what it is that aggravates sleep disorders.

10.    Stress and sleep.Insomnia Causes.

The most common cause of sleep problems is stress. Under stress, the entire nervous system sets itself to alertness, and you find it difficult to unwind and fall asleep. Sleep can become more superficial with stress and you may wake up early in the morning. It is common for you then to have trouble falling asleep.

Stress can have many causes. It can be time pressure, demands at work and at leisure or maybe financial problems. But it can also be about putting very high demands on yourself.

Unprocessed experiences from the past as well as negative thoughts and feelings can also be causes of stress.

11.    Sound in the environment

Noise in the environment is a common cause of difficulty sleeping. This can be, for example, disturbances such as traffic noise, loud neighbors or that you sleep in the same room as someone who snores loudly. Toddler parents often have a period of life when they constantly get their sleep disturbed by the children.

12.    Snoring can interfere with sleep

Snoring can disrupt sleep both for the snoring person and for those who share a bedroom with someone who snores. You who snore a lot and vigorously may have something called sleep apnea. This means that you do short breathing breaks during sleep and that your body gets oxygen deficiency during it. Breathing breaks interrupt your sleep and make you tired during the days. To find out if you have a respiratory break, you need to contact a health care center to get an examination and a medical assessment.

13.    Alcohol, nicotine and caffeine can interfere with sleep

Alcohol can make you fall asleep easier, but your sleep becomes more superficial and sleep becomes more anxious than it otherwise would have been. In addition, alcohol shortens sleep and you wake up earlier than usual. Alcohol can, through its relaxing effect, help you quickly.

If you have trouble sleeping, there are several things you can try to sleep better. A regular life with food and sleep at certain times and with physical activity can prevent sleep problems.

14.    Reduce the stress of your life

Sleep problems are often associated with stress. It is important to think through what stress is basically about.

If you think your sleep problems are about stress and anxiety, it is important to try to reduce the activities that cause the stress. It can also be good to do things that make the body relax. One way is that you start to move more. Another is to do relaxation exercises. Exercising mindfulness, conscious presence, is another way to reduce stress.
Touch you regularly

Regular physical activity often makes you sleep better. You feel better, cope more and naturally get tired in the evening when you move regularly. In addition, stress, anxiety and depression decrease as you move, which in itself makes you sleep better.

Just a lot of physical activity to make you feel good is for example 30 - 60 minutes fast walk a day. But cycling, swimming, gymnastics, gardening or any other everyday exercise can be just as good. The important thing is that you move. Adapt to your energy if you are untrained.

Mayo clinic and WebMD also define sleep disorder

• Mayo Clinic - Sleep Disorders

• WebMD - Sleep Disorders

15.    Try to lose weight if you snore

Snoring can disrupt the night's sleep, both for those who snore and for those who share a bedroom with someone who snores. It is more common for you to snore if you are overweight. It is good to try to lose weight if you are overweight and think it affects sleep.

"When should I see a doctor?" 

If the sleep disorder occurs for more than one month, especially if it has significantly affected your daily life and function, you should seek professional assistance from a physician. The doctor will evaluate your sleep status, related symptoms, the severity of your life impact, and will arrange related tests if necessary.

 

CONCLUSION

"How to treat and prevent the sources What Causes Insomnia?" 

Treatment and prevention of sleep disorders Top priority sleep hygiene education, including: 

• Daily routine: maintain a regular and fixed bedtime and wake-up time 
• Do not deliberately sleep too much, too little, or too late for a long time 
• A well-arranged sleeping environment with fewer unnecessary distractions 
• Do not exercise within 3-4 hours before bedtime, but do regular aerobic exercise in the afternoon or evening 
• Try not to fall asleep during the day, if you must, try to sleep in the early afternoon, and no more than 30 minutes 
• Usually reduce caffeine intake, quit smoking, quit drinking, especially avoid caffeine, alcohol or nicotine before going to bed 
• Do not eat a large meal before bed, but drink a glass of warm milk 
• Do not read, watch TV or eat in bed Go to bed only if you want to sleep. If you can't sleep, you should leave the bed immediately, and go to bed if you want to sleep. 
• Appropriate treatment should also be given to the cause, including: Drug treatment: need to be diagnosed and treated by a doctor and then given appropriate drugs for different causes Behavioral Therapy: Adjusting the biological clock, relaxation exercises

Osmosis from Elservier on Youtube also Define Common Causes of Insomnia or Sleep Disorder