Learning how to manage insomnia can help you prevent the serious health consequences of this sleep disorder.
Insomnia can affect physical and mental health, exacerbate existing health problems, and increase the risk of chronic disease. And it can also affect your ability to function during the day. Luckily, there are things you can do to sleep more and better.
What types of sleep disorders are there?
A sleep disorder is any condition that causes a change in your sleep. There are more than 80 types of sleep disorders, the most common of which are insomnia, sleep apnea, restless legs syndrome, and narcolepsy.
Insomnia can be divided into two categories: acute and chronic. Acute insomnia is a short-term problem, lasting a few days to a few weeks, and is often accompanied by a specific stressor - the anxiety that keeps you up at night.
Lack of sleep regularly takes a toll on your physical and mental health.
Chronic insomnia is a long-term condition, lasting for months or more. Like acute insomnia, it can be tied to stressful situations. It can also be caused by other causes such as irregular sleep schedule, poor sleep hygiene, persistent nightmares, mental health disorders, underlying physical problems, medications, noisy roommates. , restlessness or other sleep disturbances.
With both acute and chronic insomnia, people have difficulty falling asleep or staying asleep to the point of affecting their ability to function during the day. It is important to note that insomnia is not the same as lack of sleep. Often people with insomnia want to sleep and can go to bed on time but cannot sleep or toss and turn. While sleep deprived people can sleep as soon as possible without any problems.
What causes sleep disorders?
Hormonal changes
Women are at a higher risk of insomnia than men.
Women are twice as likely to have trouble falling asleep or staying asleep, and hormones play an important role in this gender gap. Because estrogen and progesterone affect sleep, insomnia is more common during the premenstrual period and after menopause.
Insomnia is also a big problem for women during perimenopause, the transitional period leading to menopause. In one study, between 31% and 42% of premenopausal women reported experiencing insomnia, with symptoms worsening as the women approached menopause.
Stress and nutrition
Stress is one of the biggest risk factors for insomnia. Whether immediate stress or chronic anxiety, it can keep you from falling asleep or staying asleep.
Nutrition also plays a role in insomnia. One study found that a diet high in sugar and trans fats, and low in fiber, can negatively affect your ability to fall asleep. The relationship between nutrition and insomnia is often a double-edged one, as lack of sleep can make you crave foods that make insomnia worse.
Other risk factors for insomnia include being over 60 years old, having a family history of insomnia, and not having a regular sleep schedule. In addition, insomnia is also linked to mental disorders such as depression and anxiety.
How long-term sleep loss affects?
In addition to aggravating pre-existing health problems, sleep loss can increase the risk of developing new diseases. Sleep deprivation has been linked to chronic conditions such as depression and other mood disorders, high blood pressure, cardiovascular disease, type 2 diabetes , and obesity.
Insomnia can also be linked to brain problems, including memory loss and difficulty concentrating, cognitive decline, and dementia. Sleep helps the brain carry out the important task of clearing out potentially dangerous substances like the amyloid beta protein that has been linked to Alzheimer's disease. Many factors contribute to the risk of Alzheimer's disease , and sleep deprivation could be one of these.
What to do to sleep better?
Here are some ways to improve your sleep, try doing it for a while to see the effect.
Making healthy lifestyle changes will help improve your sleep.
Set a consistent wake-up time: The time you wake up has a big effect on how you sleep. You should wake up at the same time every day - even on weekends to make sure your body gets used to the schedule.
Be more active during the day: Being physically active during the day helps your body fall asleep faster or sleep better. Because the body needs rest to recharge.
Consume carbs and caffeine in moderation: Since a high-carbohydrate diet has been linked to poor sleep quality, people with insomnia may benefit from eating fewer complex carbs. As for caffeine, it's best to consume it early in the day if you're sensitive to it.
Finally, if your insomnia does not improve despite taking the above steps, you should seek professional help from your doctor. The above information shows that insomnia affects you . How about your health ? Long-term sleep loss will make your body worry, thereby making this disease worse.
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