What are the sleep problems ?
Insomnia
Among
the sleep problems most frequent, insomnia tops the list. It
may be acute (lasting two to three weeks) or chronic.
Its causes
The causes of insomnia are varied. Brightness, ambient noise, the content and timing of meals may explain the phenomenon. Stress, anxiety, depression and the anticipation of a sleepless night may also prevent you from sleeping.
The causes of insomnia are varied. Brightness, ambient noise, the content and timing of meals may explain the phenomenon. Stress, anxiety, depression and the anticipation of a sleepless night may also prevent you from sleeping.
Overcoming Insomnia
Certainly, there are medications to help you sleep. However, many people are able to fight insomnia by observing a few simple rules:
- To sleep when sleepy appears;
- Respect the sleep cycle;
- Take a warm bath or shower, never hot (e);
- Lower the temperature of your room, keeping your feet warm;
- Eat light;
- At dinner, avoid red meats, spicy foods, alcohol, coffee and tea. Prefer dairy products and teas;
- Do not stay in bed when you're awake;
- Get up at a fixed time;
- Do not do other activities in bed other than sleeping or having sex;
- To avoid rehashing your problems, your memories, your hopes. Evacuate before you fall asleep;
- Avoid naps during the day.
Certainly, there are medications to help you sleep. However, many people are able to fight insomnia by observing a few simple rules:
- To sleep when sleepy appears;
- Respect the sleep cycle;
- Take a warm bath or shower, never hot (e);
- Lower the temperature of your room, keeping your feet warm;
- Eat light;
- At dinner, avoid red meats, spicy foods, alcohol, coffee and tea. Prefer dairy products and teas;
- Do not stay in bed when you're awake;
- Get up at a fixed time;
- Do not do other activities in bed other than sleeping or having sex;
- To avoid rehashing your problems, your memories, your hopes. Evacuate before you fall asleep;
- Avoid naps during the day.
Snoring
Nearly one in two adults snore occasionally. For some, the noise level is comparable to the passage of a truck!
The phenomenon is due to the relaxation of soft tissue and uvula. These vibrate the air flow, causing a very characteristic sound. This can be increased in people with overweight, oversized tonsils, nasal congestion or after drinking alcohol or tranquilizers.
Nearly one in two adults snore occasionally. For some, the noise level is comparable to the passage of a truck!
The phenomenon is due to the relaxation of soft tissue and uvula. These vibrate the air flow, causing a very characteristic sound. This can be increased in people with overweight, oversized tonsils, nasal congestion or after drinking alcohol or tranquilizers.
To counter the problem
Few things simple can reduce or eliminate snoring:
- Avoid the use of alcohol or sedatives;
- Keep a healthy weight
- Sleep on your side or stomach;
- Support your head with a pillow that lengthens the neck.
Some will have surgery, conventional or laser, to curb the phenomenon. However, success is not necessarily guaranteed.
Few things simple can reduce or eliminate snoring:
- Avoid the use of alcohol or sedatives;
- Keep a healthy weight
- Sleep on your side or stomach;
- Support your head with a pillow that lengthens the neck.
Some will have surgery, conventional or laser, to curb the phenomenon. However, success is not necessarily guaranteed.
Nightmares
In five percent of the population, the nightmares of childhood persist in adulthood. They occur during the sleep cycle and is characterized by the fear of death.
In five percent of the population, the nightmares of childhood persist in adulthood. They occur during the sleep cycle and is characterized by the fear of death.
The causes and consequences of nightmares
Nightmares in adults may be associated with stress or trauma appeared in his childhood or adult alcohol withdrawal and certain medications. Intensity gradually decreases and they disappear almost completely after the age of 60. They are also more common among women than among men.
The disorder is considered mild when nightmares occur less than once per week, moderate if they occur more than once per week and severe when they return each night.
Generally, psychologists recommend lucid dreaming (the dreamer is conscious of dreaming) to address the problem. Others suggest writing the dream transforming the end, it is recurring.
Nightmares in adults may be associated with stress or trauma appeared in his childhood or adult alcohol withdrawal and certain medications. Intensity gradually decreases and they disappear almost completely after the age of 60. They are also more common among women than among men.
The disorder is considered mild when nightmares occur less than once per week, moderate if they occur more than once per week and severe when they return each night.
Generally, psychologists recommend lucid dreaming (the dreamer is conscious of dreaming) to address the problem. Others suggest writing the dream transforming the end, it is recurring.
What are the other sleep problems ?
Sleep apnea
Well-known sleep apnea is a condition in which a sleeper stops breathing for a period of 10 seconds or more. It is sometimes due to an obstruction respiratoires.Une rarer form of apnea was also identified. It is central sleep apnea. The brain then fails to send the necessary signals to the nervous centers chest so they resume normal breathing. Finally, mixed apnea combines two factors précédents.Cinq percent of women and 15% of men suffer. Some people even let their lives.
Well-known sleep apnea is a condition in which a sleeper stops breathing for a period of 10 seconds or more. It is sometimes due to an obstruction respiratoires.Une rarer form of apnea was also identified. It is central sleep apnea. The brain then fails to send the necessary signals to the nervous centers chest so they resume normal breathing. Finally, mixed apnea combines two factors précédents.Cinq percent of women and 15% of men suffer. Some people even let their lives.
What to do if you suffer from sleep apnea?
Sleep apnea can be corrected by removing excess weight and observing a healthier life by quitting smoking, for example.
A face mask connected to an air pump can also correct the problem. Others will use dental braces that prevent pharyngeal tissue to close or surgery to open the airway.
Sleep apnea can be corrected by removing excess weight and observing a healthier life by quitting smoking, for example.
A face mask connected to an air pump can also correct the problem. Others will use dental braces that prevent pharyngeal tissue to close or surgery to open the airway.
The "bursts"
Do you ever happen to jump in your sleep? You may be suffering from the syndrome of nocturnal periodic movements of members. This results in involuntary movements, especially of the legs to the rhythm of movement every 20 to 40 seconds for long minutes. It is repeated three to four times during the night.
Generally, these movements do not disturb the sleeper, but rather that accompanies it. Renal failure, iron deficiency and rheumatoid arthritis are sometimes responsible, as well as taking antidepressants and pregnancy.
L-Dopa, a precursor of dopamine, can eliminate the problem for some.
Do you ever happen to jump in your sleep? You may be suffering from the syndrome of nocturnal periodic movements of members. This results in involuntary movements, especially of the legs to the rhythm of movement every 20 to 40 seconds for long minutes. It is repeated three to four times during the night.
Generally, these movements do not disturb the sleeper, but rather that accompanies it. Renal failure, iron deficiency and rheumatoid arthritis are sometimes responsible, as well as taking antidepressants and pregnancy.
L-Dopa, a precursor of dopamine, can eliminate the problem for some.
Sleepwalking
More common in children, sleepwalking sometimes affects adults. The person then gets up from the bed and walks inside the house, sometimes outside. In the latter case, the risks are obviously higher.
Generally, somnambulism is due to lack of sleep, too much stress, anxiety or alcohol. To protect the "sleeper", install protective barriers stairs, reinforce the door locks and windows, and apply elements of protection in hazardous locations.
Note that, contrary to popular belief, waking a sleepwalker is not dangerous. It will feel disoriented, with no memory of what he did. You can also extend to his bed, taking him by the elbow. He remained asleep.
More common in children, sleepwalking sometimes affects adults. The person then gets up from the bed and walks inside the house, sometimes outside. In the latter case, the risks are obviously higher.
Generally, somnambulism is due to lack of sleep, too much stress, anxiety or alcohol. To protect the "sleeper", install protective barriers stairs, reinforce the door locks and windows, and apply elements of protection in hazardous locations.
Note that, contrary to popular belief, waking a sleepwalker is not dangerous. It will feel disoriented, with no memory of what he did. You can also extend to his bed, taking him by the elbow. He remained asleep.
Sleep paralysis
Very common, but little known, the phenomenon of sleep paralysis occurs during the period of falling asleep or waking up. One in four people will experience in their lifetime. In general, the person is awake, but she is completely immobilized, in addition to having difficulty breathing. Only his eyes can move. Others come to make sounds to help. But this is less common.
Sometimes the phénomènesoit accompanied by hallucinations that amplify the feeling of panic. However, sleep paralysis is not dangerous. It rarely lasts more than ten minutes, often only a few seconds. The person then returns spontaneously to its normal state.
Sleeping on your back, irregular sleep schedules, high stress, a change in lifestyle and ambient lights amplify the risk of sleep paralysis.
There are ways to stop this form of paralysis. The most effective technique is to focus on your breathing, and then regain control. The normal sensations then return in less than a minute. Others think they float to the surface of a quiet lake. Strangely, the body reproduces immediately and perfectly, these sensations that calm the "victim".
Very common, but little known, the phenomenon of sleep paralysis occurs during the period of falling asleep or waking up. One in four people will experience in their lifetime. In general, the person is awake, but she is completely immobilized, in addition to having difficulty breathing. Only his eyes can move. Others come to make sounds to help. But this is less common.
Sometimes the phénomènesoit accompanied by hallucinations that amplify the feeling of panic. However, sleep paralysis is not dangerous. It rarely lasts more than ten minutes, often only a few seconds. The person then returns spontaneously to its normal state.
Sleeping on your back, irregular sleep schedules, high stress, a change in lifestyle and ambient lights amplify the risk of sleep paralysis.
There are ways to stop this form of paralysis. The most effective technique is to focus on your breathing, and then regain control. The normal sensations then return in less than a minute. Others think they float to the surface of a quiet lake. Strangely, the body reproduces immediately and perfectly, these sensations that calm the "victim".
Hypersomnia
In contrast to insomnia, hypersomnia results in long and deep sleep episodes. The person does not, however recover and wake up tired. he falls asleep several times during the day. Even daytime naps will not allow him to recover. To wake up, he will need multiple alarms or help someone else to get up in the morning, so with this he can stop his sleep problems.
In contrast to insomnia, hypersomnia results in long and deep sleep episodes. The person does not, however recover and wake up tired. he falls asleep several times during the day. Even daytime naps will not allow him to recover. To wake up, he will need multiple alarms or help someone else to get up in the morning, so with this he can stop his sleep problems.
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