Sleep disorders can turn a restful night into a nightmare. But what are the main problems encountered? And how to control them while sleep is essential to our quality of life? Let’s not forget that sleep still occupies a third of our life.
As a first step, you should know that sleep is divided into four cycles that last about 90 minutes each:
The first, falling asleep, is characterized by a slowdown of the brain and regular breathing. At this point, the surrounding noises are noticeable.
The second cycle, called light sleep, is a transition phase between falling asleep and slow sleep.
Slow sleep, as you will have understood, is the third phase of sleep. Once the slow sleep period is over, you fall into a deep sleep.
During this last phase, cerebral activity slows down and paradoxical sleep sets in. It’s the dream period. The waves emitted by the brain are fast, the face comes alive and the breathing is irregular. Despite these signs of awakening, sleep is very deep.
Among the most common sleep disorders, insomnia comes at the top of the list. It can be defined as dissatisfaction with the quantity or quality of sleep with diurnal repercussions. Insomnia can be acute / transient (lasting two to three weeks) or chronic. About 13% of Canadians have it.
The causes of insomnia are diverse. Stress can be responsible. This proportion is more than twice as high as for people reporting little or no stress. “Health problems can also increase the risk. According to a report from the Canadian Community Health Survey (CCHS) “More than one-fifth of people with asthma, arthritis, rheumatism, back pain or diabetes report insomnia compared only 12% of people who did not have these types of problems. Other factors to consider include brightness, ambient noise, food content and timing, age, and obesity.
There are several forms of insomnia: Intermittent insomnia: easy to fall asleep, but difficult sleep maintenance Initial insomnia: difficulty falling asleep, but without sleep maintenance disorder. The use of Balance CBD has become quite effective now.
Yes, there are medications to help you sleep. However, many people manage to fight insomnia by observing some simple rules:
- respect your sleep cycle
- expose yourself to natural light
- to go to bed when the desire to sleep appears
- Insomnia of late night: involuntary awakenings and prolonged morning.
- take a warm bath or shower, never warm
- lower the temperature of your room, keeping your feet warm
- eat lightly
- At dinner, avoid red meats, spicy dishes, alcohol, coffee and tea. Prefer dairy products and herbal teas
- do not stay in bed when you are awake
- to get up at a fixed time
- Do not use alcohol or drugs before falling asleep. If they help to fall asleep, they reduce the quality of sleep
- not doing other activities in bed other than sleeping or having sex
- Avoid dwelling on your problems, your memories, your hopes. Vacuum before falling asleep
- Do not look at the time if you wake up in the middle of the night. If you do, your brain will automatically count the number of hours you have to sleep, which can lead to stress and anxiety over time
- Avoid excess sports. Contrary to what one might think, in case of physical exhaustion, it takes longer to fall asleep
- Forbid daytime naps.
Nearly one in two adults snores occasionally. For some, the noise level is comparable to the passage of a truck.
The phenomenon is attributable to the relaxation of soft tissue and uvula. These vibrate to the passage of the air, causing a very characteristic sound. This may be accentuated in people who are overweight, tonsils too big, nasal congestion or after taking alcohol or tranquilizers.