Every night on the planet, hundreds of millions of people toss and turn in their beds. For some, insomnia is a rare episode, for others, every night turns into a battle for rest.

Causes of Insomnia

Stress

Insomnia has no single reason.Often insomnia causes stress. Suppose you have a very serious exam tomorrow, and you think you are not ready for it. Maybe you had a fight with your best friend. Maybe you lead a too active life - from school to the gym, from there to a music school, and you do not have time for a good rest. You can run up and get enough of exhaustion, but ironically, you will not be able to sleep. You are simply already “wound up”.

Depression

Insomnia can be caused by depression - a sad, hopeless feeling that is very difficult to leave the person struck by it. People with depression often wake up early in the morning and cannot fall asleep. A run before bedtime can make you toss and turn from insomnia a good part of the night

Physical exercises

there is another reason for insomnia - overdose of exercise. If you do vigorous gymnastics in the morning or afternoon, then at night you will probably sleep better than usual. However, it should be remembered that severe physical exertion causes the release of adrenaline and other natural stimulants into the body. Therefore, if you are physically stressed before going to bed, for example, run at a good pace or play basketball, then you will not be able to fall asleep for several hours, you will feel so cheerful and energetic.

Other reasons

Insomnia can also be caused by much less serious causes.If you come from school or from work in a drowsy state and take a little nap, then you can hardly fall asleep in the evening at your usual time for going to bed.

What we eat and drink can make us awake: coffee, tea and some soft drinks (cola and Pepsi) contain a stimulant caffeine. Taking these drinks in the afternoons can cause you to stay awake longer than you would like.

And here is another surprising remark: alcohol causes insomnia. Yes, alcohol makes people drowsy, but when they actually go to sleep, their sleep becomes intermittent, a drunk man wakes up stunned and tired.

Time zone difference

The difference in time zones has a catastrophic effect on night sleep. When you fly from one time zone to another, your inner rhythm is in jeopardy. Reconfiguration of the rhythm may take several days.

Sometimes insomnia provokes what we do just before we go to bed, for example, watching exciting television programs or eating rich meals with spicy foods. Experts recommend that people with insomnia use the bed only for sleep, so that it does not cause any more associations. Reading, watching television programs, telephone conversations - all this should take place elsewhere.

How to deal with insomnia?

To ensure a good night's sleep, try to get rid of at least part of your daytime stress.Leave yourself time for rest and relaxation, try to worry less. If you cannot fall asleep for a long night, refrain from daytime sleep. Do not drink caffeinated beverages before bedtime. At the same time, do not do gymnastics and do not perform other heavy physical exertion. If you wanted to have a bite in the evening, let it really be a light snack: a bun and milk are an old proven option.

If you can’t fall asleep for a long time while lying in bed at night, then sleep disturbance experts advise you to get up and do something calm, for example, read in another room. Only when you feel an overwhelming desire to sleep can you return to the bedroom. If you think you are depressed, then your parents or doctor will be able to help you. When your frustrated feelings are put in order, you can finally fully rest at night.