Adult sleep disorders
As we already know that sleep disorders are a common problem for most of us and sleep disorders can transform into a nightmare night, but what are the main problems and how we can control them while sleeping is essential to our life quality.
Sleep cycles
As a first step, you should know that sleep is divided into four cycles lasting about 90 minutes each:
The first, falling asleep, which is characterized by a slowing of the brain and regular breathing. At this point, the surrounding noises are perceptible.
The second cycle called light sleep, which is a phase of transition between sleep and REM sleep.
Slow sleep cycle, which you will have understood it, and it is the third phase of sleep. Once the slow sleep period ended, you drowning in a deep sleep.
During this last phase, the brain activity slows and REM sleep settled. This is the period of dreams. The waves emitted by the brain are fast, the face becomes animated and breathing is irregular. Despite these signs of awakening, sleep is very deep.
Insomnia
Among the more common sleep disorders, insomnia comes top of the list. It can be acute (of a duration of two to three weeks) or chronic. Approximately 13% of Canadians are affected by it.
insomnia causes
The causes of insomnia are diverse. Brightness, ambient noise, the content and the timing of meals sometimes explain the phenomenon. Stress, anxiety, depression, and the anticipation of a night without sleep can also prevent you from sleeping well.
How to Overcome insomnia
Certainly, there are drugs to help you sleep. However, many people manage to fight insomnia by observing a few rules simple:
Fold when the urge to sleep appears
Respect the sleep cycle
Take a bath or a warm shower warm
Lower the temperature of your room, keeping the feet warm
Eat light
For dinner, avoid red meats, spicy dishes, alcohol, coffee, and tea. Prefer dairy products and herbal teas
Do not stay in bed when anyone is awake
Do not do other activities in bed besides sleep or sexual intercourse;
Avoid dwelling on your problems, your memories, your hopes. Make the vacuum before you fall asleep;
Snoring problem
Nearly one in two adult snores occasionally. In some people, the sound level is comparable to that of the passage of a truck. The phenomenon is due to the relaxation of soft tissue and the uvula. These vibrate the air to pass through, causing a very characteristic sound. It can be increased in people with excess weight, large tonsils, nasal congestion or after absorption of alcohol or tranquilizers. To counter the problem of snoring here are some very simple tips can reduce or even stop the snoring:
avoid taking alcohol and sleeping pills.
keep a healthy weight.
sleep on the side or on your stomach.
support your head with a pillow that lengthens the neck.
Some will have to have recourse to the traditional surgery or laser, to curb the phenomenon. However, success is not necessarily guaranteed.
The nightmares
In five percent of the population, the nightmares of children persist in adult life. They occur during the sleep cycle and are characterized by the fear of dying.
The causes and consequences of nightmares
Nightmares in adults can be associated with stress or trauma that appeared in his child or adult life, the consuming of alcohol and taking certain medications. Their intensity gradually decreases and they almost completely disappear after the age of 60. They are also more common among women than men. The disorder of the nightmares is considered light when nightmares occur less than once a week, moderate if they occur more than once per week and serious when they return every night.
Important Note: Generally, psychologists recommend to lucid dreaming (the dreamer is aware of dreaming) to counter the phenomenon. Others suggest writing the dream by transforming the end if it is recurring.
As we already know that sleep disorders are a common problem for most of us and sleep disorders can transform into a nightmare night, but what are the main problems and how we can control them while sleeping is essential to our life quality.
Sleep cycles
As a first step, you should know that sleep is divided into four cycles lasting about 90 minutes each:
The first, falling asleep, which is characterized by a slowing of the brain and regular breathing. At this point, the surrounding noises are perceptible.
The second cycle called light sleep, which is a phase of transition between sleep and REM sleep.
Slow sleep cycle, which you will have understood it, and it is the third phase of sleep. Once the slow sleep period ended, you drowning in a deep sleep.
During this last phase, the brain activity slows and REM sleep settled. This is the period of dreams. The waves emitted by the brain are fast, the face becomes animated and breathing is irregular. Despite these signs of awakening, sleep is very deep.
Insomnia
Among the more common sleep disorders, insomnia comes top of the list. It can be acute (of a duration of two to three weeks) or chronic. Approximately 13% of Canadians are affected by it.
insomnia causes
The causes of insomnia are diverse. Brightness, ambient noise, the content and the timing of meals sometimes explain the phenomenon. Stress, anxiety, depression, and the anticipation of a night without sleep can also prevent you from sleeping well.
How to Overcome insomnia
Certainly, there are drugs to help you sleep. However, many people manage to fight insomnia by observing a few rules simple:
Fold when the urge to sleep appears
Respect the sleep cycle
Take a bath or a warm shower warm
Lower the temperature of your room, keeping the feet warm
Eat light
For dinner, avoid red meats, spicy dishes, alcohol, coffee, and tea. Prefer dairy products and herbal teas
Do not stay in bed when anyone is awake
Do not do other activities in bed besides sleep or sexual intercourse;
Avoid dwelling on your problems, your memories, your hopes. Make the vacuum before you fall asleep;
Snoring problem
Nearly one in two adult snores occasionally. In some people, the sound level is comparable to that of the passage of a truck. The phenomenon is due to the relaxation of soft tissue and the uvula. These vibrate the air to pass through, causing a very characteristic sound. It can be increased in people with excess weight, large tonsils, nasal congestion or after absorption of alcohol or tranquilizers. To counter the problem of snoring here are some very simple tips can reduce or even stop the snoring:
avoid taking alcohol and sleeping pills.
keep a healthy weight.
sleep on the side or on your stomach.
support your head with a pillow that lengthens the neck.
Some will have to have recourse to the traditional surgery or laser, to curb the phenomenon. However, success is not necessarily guaranteed.
The nightmares
In five percent of the population, the nightmares of children persist in adult life. They occur during the sleep cycle and are characterized by the fear of dying.
The causes and consequences of nightmares
Nightmares in adults can be associated with stress or trauma that appeared in his child or adult life, the consuming of alcohol and taking certain medications. Their intensity gradually decreases and they almost completely disappear after the age of 60. They are also more common among women than men. The disorder of the nightmares is considered light when nightmares occur less than once a week, moderate if they occur more than once per week and serious when they return every night.
Important Note: Generally, psychologists recommend to lucid dreaming (the dreamer is aware of dreaming) to counter the phenomenon. Others suggest writing the dream by transforming the end if it is recurring.
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