10 strategies to overcome the problem of “insomnia”

      Insomnia is the most common sleep problem, affecting up to 30 percent of the population worldwide. Of these insomniacs, 30-40 percent experience occasional. While more than 20 percent experience sleeplessness almost every night. Only 5 percent of insomniacs seek proper treatment from a doctor.

      Insomnia means the inability to fall asleep and sleep soundly at the desired time. It is divide into 4 types: 

1. Initial is when you have difficulty falling asleep or when it takes longer than 30 minutes to fall asleep.
2.  Middle or Intermitten is when you are already sleeping soundly but wake up periodically in the middle of the night.
3. Waking up at least 2 hours earlier than usual and being unable to fall back asleep.
4. Total is a combination of several types

      Insomnia can cause by many factors. Many studies have found that older people have higher rates of this problem. When analyzed in detail, more than half are cause by mental or psychiatric conditions, such as stress and anxiety or depression. 25 percent are ทางเข้า ufabet cause by physical or neurological diseases or causes, such as sleep apnea, narcolepsy, and medications (heart disease, high blood pressure, or asthma), drugs, or even alcohol and smoking. The other 25 percent caused by unexplained insomnia, or Primary The treatment

Method depends on the cause. But no matter what your problem is, one thing. That can help you have better quality sleep is good sleep hygiene. Which consists of 10 elements:

1. Try to go to bed and wake up at the same time every day, including holidays.
2. If you can’t fall asleep after 20 minutes, get out of bed and go to another room and read a book that calms your mind (turn off the lights in the room and use only a reading lamp).
3. Avoid napping during the day (if necessary, naps should not exceed 1 hour).
4. Avoid smoking, drinking tea, coffee, chocolate, and alcoholic beverages at least 4-6 hours before bedtime.
5. Exercise regularly in moderation, but avoid exercising 4 hours before bedtime (as it stimulates the body, making it difficult to fall asleep).
6. Avoid activities that stimulate your body and mind close to bedtime, such as listening to loud music or watching exciting movies.
7. Do not use the bed for any other activities (except for sleeping and such activities).
8. Eat moderately, don’t get too hungry, and avoid large meals close to bedtime.
9. When you wake up in the morning, get out of bed immediately.
10. After waking up, turn your face towards the sunlight for about 10-15 minutes (to allow sunlight to stimulate and balance the brain’s working hours).