5 familiar factors that cause long-term insomnia you didn't expect
2. Ingredients derived from nature
According to 108 Central Military Hospital, “about 30% of adults have insomnia and cannot do well at work the next day”. Not to mention, doctor Carl Rosenberg said, if you have prolonged insomnia, the body suffers from various diseases from depression to mental disorders.
So what causes the prolonged insomnia and how to fix it? Let's find out with Ru9 through this article!
1. Prolonged sleep loss seriously affects health
The importance of sleep
Sleep plays an important role in brain and body development. A good night's sleep helps you have a better memory, according to Sleepfoundation.org. Because during sleep, neurons are stimulated to be more active, helping to transfer information from temporary memory into long-term memory. Besides, getting a good night's sleep will help your body regulate stress hormones. This helps you feel happier after waking up.
A good night's sleep has many health benefits
Long-term sleep loss affects health
According to the National Sleep Foundation, the number of hours each person sleeps will depend on different ages. Typically, people between the ages of 26 and 64 need at least 7 hours of sleep every day. If you do not ensure this number of hours of sleep for many weeks in a row, your body will suffer from many dangerous diseases.
First, prolonged insomnia results in impaired fertility in both men and women. Because at this time, a part of the brain will reduce the secretion of the hormone testosterone in men as well as the hormone that stimulates ovulation in women.
In addition, prolonged sleep loss is associated with weight gain and obesity. When the required amount of sleep is not met, levels of the stress hormone Cortisol and the hunger hormone Ghrelin increase rapidly. This will cause an arbitrary eating situation, not ensuring nutrition because according to research from Sleep Health Solution, when we lose sleep, we will tend to choose foods rich in sugar and carbohydrates.
Finally, prolonged sleep will cause brain function to fail. Specifically, after spending a sleepless night, we will feel lethargic, unable to concentrate, and especially very irritable. Activities that require intense concentration such as driving are more difficult and can cause an accident if you are sleep deprived.
Long-term insomnia causes obsession for anyone to suffer
However, do not worry too much if you are experiencing insomnia or prolonged insomnia, because here Ru9 will tell you what factors you need to know. should be avoided as well as measures to regain a good night's sleep.
2. 5 familiar factors that can cause prolonged insomnia
Before Thomas Edison invented the electric light bulb, all human activities obeyed nature. This means that activities such as hunting, gathering, and other personal activities stop when it gets dark. The reason is due to the circadian rhythm mechanism in each of us.
The receptors in the eye receive light from the outside, transmit it to the upper cross nucleus of the brain, at this time the brain starts the mechanism to regulate Melatonin, A hormone that makes us feel sleepy. The brighter the light, the less melatonin, the more alert we are.
But today, light comes not only from the sun, but also from other devices such as LED bulbs, computer monitors, phones, and televisions. number of other electronic devices. This has turned your inherent circadian rhythms upside down. The brain is fooled by natural light making night as well as day. Exposure to high intensity light or blue light before bedtime makes it harder for the body to fall asleep faster and deeper.
Caffeine is the most abused psychostimulant in the world. With every passing minute, millions of people are consuming caffeine to keep them awake. However, caffeine intake in the afternoon regularly is very easy to cause prolonged insomnia.
Because many people love caffeine, not everyone knows the half-life of this stimulant. The average half-life of caffeine inside the body is between 5 and 7 hours. In other words, it takes your body 5 to 7 hours to get rid of 50% of your caffeine intake.
Therefore, if you drink coffee in the late afternoon, then between 7 and 9 pm, your body has only finished eliminating 50% of the amount. caffeine in a cup of coffee. This leads to, you will have difficulty falling into a deep sleep and still struggling to take a nap, even until 1-2 am.
To understand why high temperatures make it difficult to fall asleep, let's take a look at how core body temperature works. Core temperature in the body fluctuates on a twenty-four hour period.
According to scientist Matthew Walker, body temperature peaks around 4 p.m. and begins to decline until 4 a.m. the next morning. Such up/down cycles send a sleep-wake signal to the core on each of our crosses. To initiate sleep, the core body temperature will drop by about one degree Celsius. The colder the outside temperature, the faster the core body temperature will drop to trigger sleep.
For this reason, we will have a harder time falling asleep and staying asleep in hot places. This is verified by research from Science Advance, when every one degree Celsius increase in the sleeping environment will make 100 people sleepless about 3 nights per month.
Noise is unwanted, sudden, and loud noise that is louder than what we normally hear. Regular noise exposure during sleep can cause sleep disturbances and can lead to prolonged insomnia.
We need to understand that the brain is responsible for converting sound waves into electrical waves. As for noise, after being processed by the brain, they will affect the receptors in the brain to increase the three main anxiety hormones: adrenaline, cortisol, and noradrenaline. Feeling unusually anxious while sleeping will make your heart beat faster, blood pressure higher, leading to waking up in the middle of the sleep process. It can be seen that noise from the outside environment is considered one of the significant causes of insomnia.
Material is not up to standard
The mattress not good quality will negatively affect not only the quality of your sleep but also your body.
First, poor quality mattress surfaces are often dry and rough. This will make you feel extremely uncomfortable, your skin is irritated, when you lie down. Therefore, it is difficult for you to relax to have a good night's sleep.
Secondly, sleeping on a mattress that is not supportive and elastic will easily cause you to experience shoulder and neck pain when you wake up.
3. Some Tips To Help You Overcome Prolonged Insomnia
Limit use of electronic devices 30 minutes before bed
According to the National Sleep Foundation, you should avoid using electronic devices such as mobile phones, tablets, laptops, or desktop computers. At least 30 minutes before bedtime will help you fall asleep faster.
In addition, an ideal room for your sleep is usually dark, or if you have a bedroom lighting arrangement, you should use lamps with high intensity The light is low and suitable for the room. Reading before bed is highly recommended by sleep experts.
Limit exposure to artificial light to help you fall asleep faster
Limit the use of foods containing a lot of caffeine after two o'clock in the afternoon
For a good night's sleep, limit or preferably avoid caffeine-containing foods in the afternoon like beverages from coffee, dark chocolate, energy drinks, and green tea. Instead, you should drink beverages like chamomile tea, hot milk, almond milk, or banana smoothie.
Adjust the ideal room temperature with an air conditioner or fan
The right room temperature for sleeping is 18 degrees Celsius. Depending on your or your loved one's tolerance to cold, this temperature may increase or reduced. Besides, washing your face or feet and hands with warm water makes it easier to fall asleep.
Limit outside environmental noise suddenly during sleep.
To limit noise during sleep, you can close the windows of your room. Or if your door is not soundproof, you can use earplugs. However, earplugs can be uncomfortable for many people, so you can consider using white noise if you want. White noise has the ability to block out background noises and give you a smooth and continuous sound. You may hear this type of noise from air conditioners, fans, or radio waves.
Choose a quality mattress
Choosing a quality mattress is an important factor for you to get the best sleep. When choosing a mattress, you need to pay attention to the material of that mattress. . When choosing a mattress, you need to pay attention to many factors to choose a satisfactory and quality mattress, in which you need to pay special attention to quality. mattress material, an important factor in a quality mattress.
Currently, there are many different mattress materials on the market. Some common materials such as rubber, spring, coconut fiber, cotton, or foam. In it, memory foam is considered one of the materials used applications in many in the sleep industry. The mattress made from memory foam will help the body release pressure evenly while sleeping, helping you to be comfortable for a good night's sleep. People love this material because of its comprehensive support, plus the breathable mattress surface, which helps create a feeling of lightness and comfort when sleeping in any position.
Long-term insomnia is really a concern for us in this modern life. Sometimes the cause of insomnia is not strange, but it is the things we are exposed to every day such as blue light from our phones, caffeine from coffee, heat, noise and even the mattress we are lying on every night. . Check back to see if you're experiencing these factors and work on them to get the sleep you deserve!