How many times have you been rearranging morning alarm today, telling to yourself “just a little bit more”? Or how long have you been turning in bed before sleeping? Do not worry, many people woke up and fall asleep today as well. About 35% of the population in developed countries suffers from insomnia (sleeplessness). Causes of insomnia are different, it may be a change of time zone, shift work, when straying sleep rhythm (you went at 18:00 to bed and woke up at 2 at night, or you went at 4 am and woke up only in the afternoon). If you change the time zone, just enough to give your body time to adapt to the changing environment.

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Our body is strongly dependent on the geophysical shift light- darkness, perhaps you’ve noticed that in the winter when it is not so much sun you often feel yourself very sleepy and you are not in a greate mood, it is also called seasonal disorder. Therefore, if possible, try not to work at night. In the evening, our body begins to produce a substance – melatonin, which causes sleep.

Сauses of insomnia:

A person experiencing stress or emotional arousal on physiological or cognitive level that prevents him from falling asleep. Appearing thoughts about insomnia, and person started to wait for it while also imagining the consequences of it. After a few repetitions of this the person trying to find a way to “fight”, such as spending a long time in bed or trying to escape, and nothing helps. There is growing anxiety, impaired concentration, mood disorder.

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Insomnia may have also organic reasons: heart and lung diseases, chronic renal, gastrointestinal and endocrine disorders, some chronic diseases, cancers and chronic infections, epilepsy, movement disorders, polyneuropathy, or restless legs syndrome (periodic leg movements during sleep) . Priority, in this case, is the treatment of the disease, rather than insomnia. It is important to consult with doctor.

Insomnia is manifested when receiving various substances and medicaments. The paradox is in the fact that the causes of insomnia can be sleeping pills. After a period of ingestion, and after termination, sleep becomes worse than it was before. This is one reason why psychological therapy is more effective than drugs. Before taking medicaments (hormonal agents, nootropics, antihypertensive agents, antibiotics, antidepressants) read the side effects you can always try to choose a medicament that will not cause insomnia. It is often accompanied by insomnia such things as receiving drugs, as well as an excess of caffeine.

Insomnia and depression:

Depression – is one of the most common affective disorders. Most people with depression spend most of their time in bed and they are sleeping a lot. In addition, people suffering from organic depression, have problems with falling asleep and insomnia. But this is only one of the symptoms.

Maybe more contrary thing, when for people is difficult to fall asleep and they feel exhausted every day, the depression can be formed on the background of this.

What you can do now:

1.Keep a diary of sleep quality.
This can be as dairy or application to your smartphone. What is important to mention? I will say firstly that it is not necessary to sit up all night with a stopwatch, enough to rely on your sense of self. Write down at what time you went to bed, how much time has passed before you fall asleep, what you was doing before going to bed, how often you was awake. And also, how do you feel yourself at the morning and in the daytime. In the same blog you can write down your dreams. They are an important diagnostic material, which you can show later to  the expert.

2.The bed is a place only for sleeping, well also for sex.

People often associate bed with rest. You came after work and immediately went to the bed. Even worse, if you’re right there working, eating and reading the article here right now. From this habit it is quite easy to give up. You can organize your space to relax, just put some things wich will allow you to relax, such as a candle or an armchair or hammack.

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3.Place the alarm in advance.

If your schedule is not changing, then put all alarm for the all next days. Or put it not at the evening . When you are looking at the alarm clock or a watching on them before going to sleep, then you are starting to count the hours for sleeping and feel a sense of anxiety. Each individual needed number of hours every day varies depending on the amount of sleep last night. Also an important factor is the processing of the information that we received on this day.

4. Do not pull yourself into bed.

You went to bed but can not sleep or you do not want to sleep. It is important at this point to get up and make a few minor cases, until you feel tired. Often lying in bed. Without the ability to go to sleep we begin to overcome the various thoughts that only aggravate our condition.

5.Avoid parsing problems before bedtime.
If lying in bed, you are often trying to deal with all the difficulties wich happened during the day, then at the slightest appearance of these thoughts tell yourself “stop”. You can add to this visual image of walls, doors, or anything else. It is also important that before going to bed you should try to protect yourself from stress.

6.Learn how to relax.

Imagine a nice scene for you, it can be nature or some sounds. Try to relax progressively all muscles in your body.

7.Do not overeat before bedtime.
Allow the body to digest food. This will allow you to feel better during sleeping.

8. Do not drink alcohol before bedtime.
Yes, maybe you will fall asleep faster, but then you will often turn while sleeping and  will be often awake – it is violation of sleep continuity.

9.Focus on your needs.

With age, the number of hours needed for sleep decreases. When you’re 50, it’s hard to accept the fact that your body enough only about 4 hours of sleep.

How to combine work and sleep:

Mankind living in 24 hour model, where the majority are waking up when it is “necessary”, with alarm clock and sleeping only when this work is finished, not when they want. As a result of this way of life you are falling asleep at work, productivity decreases and your body is under constant stress.

How to be? It’s pretty simple.

  1. Take breaks every day in a specific time. For example, one at the morning, before lunch, and one at the evening, for 2 hours before the end of work. It is desirable to go out from the office, go outside and take a walk or go to a coffee shop.
  2.  If  in your office is not enought light, then try to fix it, set a couple of lamps, or select the ones that are brighter.
  3. When you come home and you are ready to go to bed, turn off the smartphone and use the curtains, that light will not awake you.
  4. If you have a lot of tasks at work, try to put yourself in the period for its implementation earlier. So you do not have to stay too long at work,go home really late and experience stress.

As a conclusion, I would like to mention that totaly allocated 88 causes of insomnia, there are many methods of diagnosis and treatment. If you, after reading this article, thinking that it’s about you, the best thing you can do for yourselves – is to consult with specialist.

Categories: Psychotheraphy

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