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The Fastest Way To Make Sleep Easier

Wednesday, November 10, 2021

 

The Fastest Way To Make Sleep Easier


The importance of sleep

Sleep plays an important role in maintaining physical and mental health, and has many functions and tasks, such as: control body temperature and metabolism, and support the immune system, control of the mental performance and restore memory, tissue repair, and maintain the health of the heart and blood vessels, in addition to Its role in stimulating growth in children, as well as regulating weight and appetite, and controlling blood sugar levels, and therefore a regular sleep routine must be maintained, and for at least 7-8 hours per night in adults, as not getting enough of sleep negatively in all respects; The daily activity and performance decreases, the ability to pay attention and focus, and the response speed becomes slower. This also causes the person to feel tired and lethargic, headaches, anxiety and depression.In addition to the occurrence of some chronic health problems, such as: diabetes, cardiovascular diseases, poor sexual desire and ability, and many other effects.

The fastest way to make sleep easier

There are many procedures and instructions that, if followed, can facilitate sleep and improve its quality, and here we mention some of them:

  • Try to maintain a circadian rhythm: The body has a natural clock for keeping time called the circadian clock . Exposure to bright light and sunlight during the day is beneficial for a person; Where the light affects the hormones of the body and the mind to keep it awake until bedtime, and in return it is recommended to reduce exposure to light in the evening; Such as the light emitted by electronic devices and smart phones, because this will distract and deceive the mind that the time is still day, and it is also recommended to try to sleep and wake up at the same time even on weekends to maintain the biological clock system in the body, and thus helps to follow these instructions to improve the quality of life. Sleep and its duration, especially for those who suffer from sleep disorders.
  • Avoid consuming caffeine late: Despite the many benefits of caffeine, its consumption late in the day stimulates the nervous system , which prevents the body from relaxing, and thus falling asleep becomes difficult.
  • Taking nutritional supplements: Taking some nutritional supplements that contain some substances, such as: magnesium , theanine, and lavender, may help facilitate sleep, relax, and enhance sleep quality.
  • Avoid drinking alcohol: Drinking alcohol negatively affects sleep; It may cause sleep apnea, snoring, and reduce the production of the hormone melatonin, which is secreted at night, which has a role in the body's circadian rhythm.
  • Improving the sleeping environment: Some factors related to the bedroom environment, such as: temperature, noise, external lights, and furniture arrangement, may affect the quality of sleep, so it is recommended to reduce noise and exposure to lighting, provide a comfortable mattress, and make the bedroom a comfortable and quiet place as possible In addition to using some tools that may help facilitate sleep, such as: blackout curtains, earplugs, white noise machines, and fans.
  • Not eating late: Eating a large or hot meal before bed may lead to some hormonal disorders and indigestion, and thus affect sleep quality, but on the other hand, eating a light meal a few hours before bed may help to fall asleep faster .
  • Practicing relaxation techniques: Practicing some relaxation techniques, such as meditation , deep breathing, listening to soft music , reading a book, and taking a bath, can help you relax and fall asleep.
  • Exclusion of sleep disorders: There are many health disorders and problems that affect the ability to sleep and reduce its quality, such as: respiratory failure.
  • Exercising regularly: Exercising during the day may help promote sleep and reduce insomnia . It is worth noting the need not to exercise before going to sleep; Because this may increase alertness, and make it difficult to fall asleep.
  • Avoid drinking a lot of fluids before bedtime: It is advised not to drink a lot of fluids before bedtime; So that the sleeper does not have to get up several times during the night to go to urinate , it is also recommended to go to the bathroom before bedtime.


Sleep disorders

There are many sleep disorders that lead to the emergence of some symptoms, such as: difficulty sleeping, increased movement, irregular breathing during sleep, severe daytime sleepiness, and many other symptoms, and the following is a statement of the most common sleep disorders:

  • Insomnia: Insomnia is a common sleep disorder that makes it difficult to fall asleep and stay asleep.
  • Sleep apnea: (English: Sleep apnea), and where the patient is suffering from the patterns of breathing abnormal during sleep.
  • Restless Legs Syndrome (English: Restless legs syndrome / RLS), and this syndrome is a sleep disorder, resulting in discomfort, and move the legs down while trying to sleep.
  • Narcolepsy: Narcolepsy , or narcolepsy , is a disorder that leads to extreme sleepiness and falling asleep suddenly during the day.


sleep examination

Diagnosis of sleep disorders begin building on the knowledge of sleep habits of the patient, and monitor his symptoms, such as: snoring , chronic drowsiness severe during the day, and difficulty sleeping at night, and wake up repeated during the night, and the doctor to make a resort to sleep after examining the experience of some treatments and the failure to resolve The problem, and the sleep examination is performed in special rooms equipped for this, but before undergoing the examination, the doctor may request some information about the person such as: the number of hours of sleep, the number of times he awakens during sleep, and other data, and then the laboratory technician will ask the person to sleep on a bed, He places several adhesive wires on the face, chest, and extremities, and the technician will monitor data received while the patient is sleeping, such as: oxygen levels.Brain activity, heart rate, chest movement, eye movement, the number of breathing stops, etc., and then analyze them and reach a diagnosis of the condition and determine the appropriate treatment for it.

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