The causes of Sleep disturbances disorders can appear not only from the lifestyle but also from the health side.
So we need to exclude the states:
- Anxiety and depression
- Thyroid dysfunction
- Iron deficiency
- Insulin resistance and type 2 diabetes mellitus.
- Cardiovascular diseases
- Pathology of the kidneys and genitourinary system
For example, Moscow is an area with frequent iron deficiency and thyroid disorders. Iron is essential for the production of thyroid hormones. Iron levels can be replenished by controlling iron levels with ferritin. This eliminates the anemia and, as a result, the movement of the legs during sleep. And also to eliminate the symptoms of subclinical hypothyroidism – a decrease in thyroid function, which do not appear at the hormonal level but give signs.
How the symptoms appear of Sleep disturbances:
Anxiety – first half of the night, it is difficult to fall asleep. Depression – the second half of the night, people wake up and cannot go back to sleep.
Thyroid dysfunction –
sleepiness and weakness during the day, but the inability to fall asleep in the evening. Plus, swelling, muscle flabbiness, dry heels may appear. You can take blood tests for TK, T4, TSH to check.
Iron deficiency is also a blood test already for ferritin.
Insulin resistance –
craving for sleep after eating, sweating, weakness. Checking the HOMA-IR index is delivering blood sugar and insulin on one day on an empty stomach.
Diabetes mellitus type 2 – fluctuations in blood sugar, but less insulin is produced. First, check your blood glucose.
Cardiovascular disease often affects walking at night, for example, due to arrhythmias.
Pathology of the kidneys and genitourinary system
We are not currently considering inflammatory diseases such as cystitis. We’re talking about Sleep disturbances waking up at night to go to the toilet, for example. In men over 40, this is an increased risk of prostate adenoma. Women have an overactive bladder – too frequent urge to urinate against a background of stress.
Tips for Sleep disturbances
Included Daytime sleep in 2020 wasn’t in the recommendation.
Here’s a study that compared early sleep breaks and afternoon breaks.
If you want to compensate for lack of sleep in the night – take a break for a short nap early, and tiredness during the day helps relieve an afternoon nap. A shorter period wins.
Alcohol, caffeine, food, nervous system stimulants
All bad habits turn into bad sleeping habits.
The alcoholic’s sleep is solid but brief. The body processes alcohol, and after 1.5 – 2 hours, alcohol metabolites appear, stimulating the body.
Plus, alcohol makes breathing worse. There is a list of risks of respiratory arrest, and if you have
2-3 dangers, they should not take drink later than 2-3 hours before bedtime. For example, if you are overweight and Sleep disturbances, snore, and a man, that is enough. 2-3 hours from taking alcohol allows the body to develop exciting metabolites and remove the relaxing effect from the respiratory muscles.
One small study is now almost impossible to find, suggesting that any amount of alcohol leads to toxic damage to the body, incl. Brain.
From my point of view, this isn’t good, and this is not an option.
Caffeine. 6 hours before bedtime, do not consume coffee, tea, tonics, energy drinks, matcha, chocolate, cocoa, cola. You can search for tables of caffeine content in foods and beverages. Guarana – commonly found in sports supplements – is similar to how caffeine works. Caffeine reaches its effect in about 30 minutes. At Moscow State University, they conducted a study and found that caffeine interferes with iron absorption and provides chronic insomnia.
Applying nootropics, stimulants, adaptogens in case of lack of sleep, a person stimulates an exhausted body.
Eating less than 2-3 hours before bedtime can also trigger insomnia.
2 hours before bed is a period to be free of any irritants
if you have trouble falling asleep.
This applies to heavy training. A good exercise 2-3 hours before bedtime is a walk. And hard workouts in 14-17 hours help to get up earlier – note the owls. After conditioning, help you fall asleep later – for the larks note.
If you choose a workout based on your depressive state, it is better to choose aerobic exercise. Moreover, for depression, the pulse should be submaximal, and if anxiety, then higher.
The less light and noise, the better. There are white noise generators. The body functions well in a stable environment, which can help if harsh, non-monotonous noises are nearby.
Myths about sleep
To get enough sleep, you have to go to bed on a bad day when you have to get up.
An aphorism hinting at going to bed before midnight. Not entirely true, although the message is good.
Somewhere on the network, a sign is walking about what hours the most productive sleep is. This is not true at all.
The main thing is the regularity and influence of time-givers – light, the production of melatonin, the frame of sleep.
For example, suppose a hyper-owl with a shift in disturbances phase creates chronic conditions for a complete light block up to 12 hours. In that case, it will produce melatonin and reduce the cancer risk associated with melatonin.
Sleeping regularly, going to bed and getting up at the same time is the most important thing.
Eight hours of sleep is the golden norm. Myth Depends on the needs of a particular organism.
. Maybe this is true for people with heart failure, but it doesn’t matter which side to sleep for a healthy person.
The room should have
The temperature in the bedroom for the USA and Europe is about 18 degrees – the norm. In Russia, 21 degrees is already an achievement. During deep sleep, our temperature drops. If you sleep deeply, your temperature is low or reversed when you lower your temperature you will face sleep disturbances. It is easier to get to deep sleep.
For example, couples often have sex before bed but don’t ventilate the room afterward get headaches in the morning.
Comfort is about a mattress, blanket, pillow. For each person, there is a minimum of 70 cm of bed. The pad should fit you.
A heavy blanket is excellent and healthy, especially for anxious comrades. One way to reassure someone with a developmental disability is to hug them tightly to reduce Sleep disturbances. The animals are calmed by squeezing their sides. A heavy blanket works soothingly.