is the cause of sleepless
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human suffering and not sleep is not increasing , it is said that one in five adults are feeling some sort of problem to sleep. Not sleep quite well into the bed, there is also it is "fatigue during the day" because of "fatigue," "loss of concentration" occurs thing like. People who are troubled by disturbed in everyday life, you might insomnia.
There are several causes that do not sleep, but since they are in many cases that are intertwined in a complex manner, let's remove one by one to explore the cause of the hit.
worries and stress caused
worries and stress, and got dull the head, brain also will no longer in the state rest body. This is because the autonomic nerves would have been disturbed by the stress. Autonomic nervous system has a "parasympathetic" and "sympathetic", in order to go to sleep, you must parasympathetic to relax the mind and body dominates. However, by stress and worry, when the adrenaline is much secretion, sympathetic brain would make you stand to advantage will become some sort of excitement state. In this state, I do not sleep even thinking of how much sleep.
"I can not sleep," due to the fear that
If the state can not sleep a few days continues, this time will become nervous to sleep with "If sleep". When the fear anxiety and referred to as "also try to do if I could not sleep" occurs, can not relax necessary to sleep, it will fall into a negative spiral that will not sleep more and more, further insomnia worse.
caffeine cause
coffee or tea the "caffeine" included many, etc. There is a stimulant effect, falling asleep will be bad and drink before going to bed. Because there is also a diuretic effect, the way happening to the bathroom, it may become not sleep as it is. Besides, it contains caffeine in chocolate and energy drinks. People who are sensitive to caffeine, it would be better to refrain from five to six hours before going to bed.
to drinking reverse effect for sleep
I can not sleep day there are many people who run to follow the "nightcap". By drinking, certainly falling asleep will be well. But it is only the first of these, you will not sleep with gradually not increase the amount. And would further accustomed to the nightcap, it will no longer sleep at trying to sleep without resorting to alcohol.
further liquor, it will have a serious impact on the quality of sleep. And go to bed after drinking will reduce the "non-REM sleep." And non-REM sleep is the sleep of the order to recover from the fatigue rested efficiently brain in "sleep to rest the brain." The fact that non-REM sleep is reduced, since is that sleep becomes shallower, as well as deep sleep feeling can not be obtained, you will be a nightmare.
lack of exercise
body temperature enough to fall sharply over the night from the evening, the better the falling asleep. In order to steep fall the way of body temperature, more increases the body temperature before starting to fall, it is to increase the drop. The higher the drop is intense drowsiness will strongly. Body temperature goes up as people to work actively during the day. However or often desk work, can not always smooth falling asleep and will remain lowered body temperature by the office heard of air conditioning.
irregular life
wake-up time Ya bedtime, and such as meal time is irregular, it will adversely affect the sleep disturbed the whole rhythm body. As a cause of particular recent young people of insomnia, it would destroy the sleep of rhythm that you have a personal computer or have a game has become a problem until midnight. The human body by the biological clock, become sleepy if dark, you wake up if bright. But would crazy is this body clock by irregular life, it will become a cycle, such as day and night reversed.
is also the possibility of insomnia
insomnia disease is the quality of the problem of falling asleep and sleep, or not sleep well, or no longer feel a deep sleep feeling to slept. The insomnia There are four types of the following.
- after falls asleep you do not sleep very much "difficulty falling asleep."
, also for bed, "mid-arousal" would woke up many times in the middle of the night
- morning wake up early, after the but have not become "early morning awakening."
- sleep time is enough to sleep in, "deep sleep disorder" may remain tired when you wake up
especially many of is the "sleep onset disorders". Sleep onset disorder has often trend in women than in men. Since the time of to go to sleep since the beginning of the bed there are individual differences, but the only time is referred to as the long not been diagnosed as insomnia, it takes generally go to sleep 30 minutes to 1 hour or more to, it is pain it is diagnosed with "insomnia" when you feel.
the first thing is that it was just "not sleep" is, because now in that you left there is also a possibility that developed into a disease called "insomnia", the cause of sleepless within the mild symptoms There is a need to improve to isolate.
I can not sleep with the risk that lead to lifestyle-related diseases also
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"I can not sleep" and "lack of sleep" is quite different. Lack of sleep, because the time to enter the bed sleep is a state that can not be secured, you sleep soundly if it is time. But that does not sleep is that it "can not sleep even trying to sleep on the bed," "do not sleep properly seems to be asleep." Also in mind in the body and sleep it does not work you will be a variety of effects.
cause of obesity
to obesity It becomes cause has to do with lack of sleep, rather than just lack of overeating and exercise. When it comes to lack of sleep, bring out the feeling of fullness and acts on the satiety center of the brain hormone called "leptin" it will cause a decrease. Furthermore, because the increase is hormone called "ghrelin" to enhance the appetite, overeating is likely to occur. Because you have such activities during the day because of the lack of sleep in the state is dull, it will spurred to obesity can not energy consumption.
blood glucose level is increased
to lack of sleep It comes to hormone called "cortisol," which is said to be stress hormones will increase. This hormone because it has the effect of increasing the blood glucose level, control of blood glucose levels by lack of sleep is followed will not go wrong. Therefore it is also said to induce the onset of diabetes.
blood pressure goes up
sleeping deeply sometimes in order to relax "parasympathetic" has become dominant, the lower the blood pressure. However, it will trigger high blood pressure becomes difficult to falling blood pressure during sleep and sleep time is short.
is rough skin
during deep sleep is growth hormone is secreted. Or repair the growth hormone was wounded during the day cells, it is a hormone that make for lively metabolism. For this reason and the turnover of the skin to smooth and protect the health of the skin. The skin and lack of sleep continues becomes worn out, because the growth hormone is not secreted, because you can not skin cells also reborn new. Since hair and nails are also a kind of skin, or increased hair loss at the lack of sleep, sometimes nails become brittle.
cause of depression
sleep the disorder and depression, there is a very deep relationship. There are several types of depression, but there are symptoms of insomnia in the most. People who long insomnia persists, it is also important to be suspicious once or not lurking depression. If it is diagnosed that there is a depression, you will need appropriate treatment at an early stage.
increase the mortality
about 1.1 million in surveys in was a person to target the United States there is data that the most longevity people of sleep time is 7 hours. Shorter and mortality than this is sleep time will cause up briskly. It has been said that because sleep is related to lifestyle-related diseases and immune.
ingenuity of sleep-it-yourself
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bedding that suits use
, the sweat in order to miss the heat from the surface of the unconscious body Kai or, have been or hit the roll over in order to improve the circulation of blood. In is that these are carried out well sleep is very important. When
mattress is too soft, it may cause the spine S-shaped curve is increased low back pain of sinks the body. If it is too hard on the contrary, the pain is concentrated burden on part of the body will be disturbed is happening or blood flow. Mattress is if there is a moderate hardness, it will be a minimum of conditions that strike is rolling over at the same time smooth and sleep in a comfortable position.
quilt will get robbed more than necessary heat to enhance the sweating too warm. Also heavy comforter will be difficult to beat is rolled over. Wrap a moderately soft body, is even more light duvet is recommended.
pillow is a demand item affects whether or not take a comfortable position while you are sleeping. Without properly chosen, Try to choose one that suits your body type. Also pillow will have been transformed into one you are using. Generally, it is said that it is time instead After 2 years.
darkened sleep, wake up and bright
in order to get a comfortable sleep, let's sleep a dark room. People that the room is not able to sleep the anxiety dark, you might want to sleep with a such as indirect lighting. People that hard that get up in the morning not sit up late at night, when sleep opened the curtain, making it easier awake in the light of the natural sun. The fact that the awakening from the sleep gradually brighter will have a good impact for the adjustment of the body clock.
comfortable room temperature is 33 ℃ for sleep
even when the temperature and humidity of the bedroom will have an impact on sleep. The temperature of the bed leading to the comfortable sleep is about 33 ℃, humidity is around 50%. Let's create a comfortable environment and good use of the cooling or heating depending on the season.
put the exercise habits
body temperature sleep falling asleep will be well enough to go down rapidly by the time. To that end, more increases the body temperature before starting to fall, is the point to increase the drop. The movement in the order is valid, by exercise, especially before going to bed for 4 to 6 hours, brings a rapid decrease in body temperature.
but less effective in the movement of only one day can not be expected, Walking the lighter of the movement of such, it is important to continue habitually. Strenuous exercise and exercise just before going to sleep to the contrary, the less likely the body temperature is lowered because the brain would be to actively sympathetic become excited state, it will be bad for falling asleep.
is during the day bathed in the light of the sun
that has had the greatest impact on the body clock is a "light". Putting the light in the eyes, especially bathed in the morning light, is important because to reset the body clock. But sooner or eyes I wake up, in the case of people who would wake up in the middle, and thus exposed to light in the early hours in the morning, the symptoms get worse so would proceed to further before the needle of the body clock. To avoid as much as possible the morning light, evening through you actively time when exposed to light drowsiness occurs slows down from during the day.
morning happened is not the person to reverse, you can and take a morning of light adjust the rhythm of the body clock. Bathed in the light of the first sun when I got up in the morning, even in commuting time zone Try to walk to choose the location where the sun hits. Drowsiness will strongly 14 to 16 hours after the bathed in the morning light. But strong light at the timing, TV screen or PC, it will delay the time sleepiness visit and would bathed in the light from the display, such as a smartphone. When you can not sleep is, it seems to get taken in hand with smartphone but will reverse effect rather.
to three hours before going to bed, bathing to relax both physically and mentally
bathing There are two in effect result in a sound sleep. One is a relaxing effect of the bath, sympathetic can smooth the transition from the dominant state to the parasympathetic dominant state, comes a natural drowsiness.
another one is the effect with respect to a change in body temperature. It is possible to raise the temperature in the same way as motion, becomes steeper curve when the temperature is lowered, it is guided smoothly sleep. However, depending on the way of bathing, it will have an adverse effect on sleep. And soak in hot water just before going to bed, in order to become increasingly sympathetic tone, it will rather falling asleep is getting worse.
for the purpose of sleep is to soak slowly in hot water lukewarm 2 to 3 hours before before going to bed. Depending on the constitution, I think that there are people that the body temperature does not fall quite of a glow. You must enter the smooth sleep drops sharply body temperature shed, such as cold compresses to the soles of the feet when you go to bed at the time such.
try a commercially available sleep-inducing agent
or try to change the lifestyle, even try to exercise does not insomnia is to improve soon. Insomnia Let's use a commercially available sleep-inducing agent when physically and mentally tough as well. It seems deep-rooted misunderstanding or belief that "scary Nante sleeping pills," "medicine to use much if safer slept drinking sake," but more of that drink alcohol to sleep is exceptionally dangerous. If commercially available sleep-inducing agent, since there is no worry about side effects, try to consult once the pharmacist's drugstore, ask them recommend the one that fits the symptoms.
when you do not sleep even it
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improved method for a variety of sleep disorders we have to introduce or cause of removing the way, etc., but it is all right even without sleeping to forcefully "to time sleep" when you do not sleep still. For example, short time, fatigue of the brain if you can sleep soundly at piecemeal can be eliminated.
lunch be to sleep about 30 minutes after eating the rice, because also the efficiency of the afternoon work rises briskly take the fatigue of the brain. So that enter the deep sleep even a short time, such as in a moving train or bus, you can compensate for the lack of sleep. Let's just try turning a blind eye. Also it will be healed tired of the brain by blocking the information from the eye.
rather to interfere with sleep and frustrating just because I can not sleep further. Just because the body of the fatigue of the time being the body just to next can be taken, let's create an environment in which to relax by flowing such as music in a quiet room. It is one of the way to get in the habit of sleepiness naturally and read a book to come hit.
together
sleepless because the thing really hard. In order not to become a lifestyle-related diseases and depression also, before it becomes a serious insomnia, it is what you want to be able to sleep to identify a more serious cause. For those of us who live in stressful society, the fact that to improve the quality of sleep is likely to say that conditions there must be to maintain health.
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