Insomnia treating: Techniques and solutions

Insomnia treating: Techniques and solutions

Insomnia is the difficulty of getting into sleep, or the difficulty of continuing to sleep, or getting up early, because most people suffer from insomnia due to stresses of life, exams, or work , And insomnia causes a decrease in the number of hours of sleep, and this affects the body, or the quality of sleep, and this affects the brain, both of which directly affect low mood, sadness, fatigue, lack of focus, and the inability to complete work. Discover with us insomnia treating best techniques and solutions.

Insomnia have two types:

The primary insomnia, which suffers from “people who sleep lightly”, and secondary insomnia, in which a person suffers from organic diseases such as rheumatism, joint pain, back pain, urinary incontinence, and there are those who suffer from respiratory obstruction or “snoring” diseases during Sleep, or suffer from psychological diseases, the most famous of which are stress and depression, and also a secondary symptom of insomnia, drug abuse, because it affects the central organ responsible for sleep, as most people who use drugs suffer from insomnia.

Insomnia treating:

1- Bedroom setting

Quiet bedroom:

A quiet bedroom helps you sleep and relax better and faster, in addition to that the room temperature must be suitable for sleeping, and it is usually between 65 to 85 degrees, in order to enjoy a deep calm sleep. And if you suffer from the problem of night sweats, in this case you should look for a way to cool the pillow and keep it moist, in addition to preparing the appropriate covers, To beat insomnia.

Turn off the lights and all appliances in the room:

Darkness greatly helps the mind to relax, seek sleep, and secrete hormones that stimulate the mind and body to sleep, and if the devices are left running and have been staring at TV for a long time, the mind immediately issues a set of hormones that work to prevent sleep from reaching, and therefore must Your room is dark, and switch off all devices at least 60 minutes before bed so you can sleep ans to beat insomnia.

Sleeping without disturbing or feeling disturbed by sleep:

You must also dispense with all electronic devices in your room, such as a TV or a Playstation, and do not use a computer or tablet device while you are on the bed, because the bedroom is known to be a place to rest, in addition to that you must turn off your phone once You go to sleep, or at least set it in a non-disturbing position and do not put it next to you on the bed, so that it is not a source of temptation, and you open the Internet and browse and sleep goes away from you, and you return again to insomnia.

Make sure the mattress is suitable for sleeping:

If your bed is uncomfortable then it is an aid to insomnia, do not be surprised a lot because insomnia is caused by discomfort, and therefore you should devote a suitable time to take great care of your bed, and

search for another bed that is comfortable for you, even if you suffer from back, neck and bone diseases You should search for comfortable sleeping methods, preferably “cotton bed” because it is comfortable for the back, which helps you get rid of insomnia, not to mention the need to wash sheets at least once a week, because of the possibility of sleeping quietly and psychologically comfortable with the necessity of arranging your room every morning.

Perfumed spray inside the bedroom:

It is preferable to use essential oil perfumes, which have great effectiveness in helping the human body to relax, and contribute to calming the mind, as research and reports indicated that “lavender” is the first smell that helps you get rid of insomnia and sleep in a calm and deep way, and therefore it is preferred to own one bottle From Lavender perfume, and to use it as follows:

  1. You should spray a few drops of lavender perfume on a piece of fabric and place it under the pillow, or mix drops of lavender with water and then spray your room with it or massage your body with lavender oil as it helps in a large way to prevent insomnia and promote relaxation.
  2. If you do not have lavender perfume, and you cannot buy it in this case, you should use a group of essential oils, such as musk and sandalwood, as it is considered one of the best essential oils.

Free the bedroom from noise and noise:

Loud sound and noise are a catalyst for insomnia, and therefore you should make a greater effort to get rid of the noise in your room, such as tightly closing windows, doors and TV, in order to prevent any light from entering your bedroom, and it is preferable that you dispense with all the musical instruments in your room. , And not to leave the earpiece in your ear, so as not to cause insomnia.

2- Preparing the body for sleep

The necessity of taking a warm shower:

A warm bath should be taken because it is considered one of the ways to resist insomnia, which helps to sleep quickly, as the mind is ready to put calm and reduce the stress factor and anxiety, and these factors, if they disappear, help to prevent insomnia, the warm bath is a factor that helps raise body heat. , Which greatly helps the mind to secrete sleep hormones.

  1. You can apply simple drops of essential oils to water, such as chamomile or lavender, which have a major effect on the relaxation process.
  2. It is better to stay in the water for at least a third of an hour, with a water temperature of 100 degrees.

Have a warm, soft drink before going to sleep:

Eating fatty meals before going to sleep is one of the undesirable things that leads to insomnia, and therefore it is preferable to refrain from eating fatty meals immediately before bed, rather than go to bed when you are hungry, and therefore the best solution in this case is to eat a meal A light fruit or skimmed or low-fat yogurt, or green tea, or a large cup of skim milk.

All of these meals help release sleep hormones and reduce insomnia.

  1. If you want to eat a snack before bed it must contain complex carbohydrates, such as whole grain bread, which contribute greatly to the production of the hormone serotonin, which is the happiness hormone that promotes the process of relaxation, and therefore it is a reason to call for sleep.
  2. From almond snacks, warm skimmed milk biscuits, a cup of popcorn in light oil, a piece of cottage cheese.

Wearing comfortable nightwear:

Before going to sleep, you should search for comfortable sleepwear, because restful sleep is an inherent reason to get rid of insomnia and continue to sleep calmly, and therefore it is necessary to wear a “pajama” that is suitable for sleep and made of cotton materials.

Do some stretching exercises:

Stretching exercises are one of the things that also contribute to treating the problem of insomnia, because they greatly help the muscles to relax before going to sleep. In fact, there is a study conducted inside the Cancer Research Center on the category of women who performed this type of exercise, it turned out that By 30% of them were able to get rid of insomnia and sleep disturbances.

Read a story before going to sleep:

Reading and writing is one of the most important ways to get rid of insomnia, and make you go to sleep quietly to enjoy a restful sleep without disturbance, but:

  1. You must completely move away from choosing a story that is scary, or has its effects so you don’t get bored.
  2. Unload all problems and events of the day in their notebook.
  3. It is desirable to play some easy and simple games, such as scudo, crossword puzzles, and puzzle solving.

3- Using distraction techniques:

Sheep count:

This method is considered one of the effective methods in treating the problem of insomnia and helping to relax and sleep, where in this case you are required to focus mentally on “counting sheep”, and stay away from any problems in your mind, this method may be boring, but it often pays off in Treating insomnia.

Relaxing body muscles:

A serious attempt to relax the muscles and focus on them gradually, this method works to reduce insomnia and help to sleep better, but with the need to start with the toes to the top of the head.

Relaxing body muscles:

A serious attempt to relax the muscles and focus on them gradually, this method works to reduce insomnia and help to sleep better, but with the need to start with the toes to the top of the head.

Getting out of bed:

This method is sometimes useful and helps to get rid of insomnia, which is about getting out of bed in the event of a sleep strike, trying to open the TV, reading a book or drawing, or making a snack, for a period of half an hour or an hour, to get rid of Feeling tired.

Rainbow:

In this case, try to calm your nerves. For example, why not distract yourself in a scenario that you create, and think of a rainbow, or sky and the number of clouds, as thinking about strange matters may be a motive to solve the problem of insomnia and get rid of it, and you can resort to Think about playing late at night.

Listening to music:

Music is a reason to wake up to sleep and get rid of insomnia.

4- Resorting to some long-term solutions:

Reducing caffeine intake and stimulants:

If you are addicted to caffeine intake, and you are facing the problem of insomnia, then you should stay away from caffeine intake and limit its intake, because caffeine is specifically one of the stimuli that continue to work in the body for up to 5 hours continuously.

Also, herbal tea works to calm the nerves, thus eliminating insomnia.

5- Take sleep supplements:

There is a wide range of supplements that are widely available in health stores, or food stores, that increase the production of hormones that help sleep.

Regular exercise:

Doing exercise two to three times a week reduces restlessness and sleep quietly.

Try to do exercises beneficial to the body, such as swimming, running, and cycling.

Psychiatry saw sleep disorders:

Psychiatric experts consider that the treating of primary insomnia is relatively easy to treat, while secondary insomnia needs a specialized medical role, and the “clever” doctor is the one who can reach the history of insomnia, because treating the cause is more important than drug therapy.

Also controlling and adjusting sleep, or what is called “increasing the health of sleep”, by giving the patient instructions to deal with the environment in which he lives, and CBT is a modern method for treating insomnia by helping the patient to challenge negative thoughts that affect his sleep.

It should be wary of continuing to take sleep medications, which cause dependence, and therefore may be another cause of insomnia if taken more than a month, and without the knowledge of the doctor.

And when such symptoms occur in a person dear to you, or you fall into such symptoms that affect your life, you should seek the help of a specialized center or psychiatrist to diagnose the condition and treatment, because persisting in silence on insomnia may exacerbate matters to serious and chronic mental illnesses .. so do not Free to contact.