Sleep is the product of the brain. According to experts, some people need to sleep 9:25 hours, but in average a person needs about 8 hours of sleep a day.Losing 90 minutes of sleep, you will be reduced by 32% consciousness in the daytime. The expression of the common sleep disorders is just sleep in a short period of time, hard to sleep, difficult to maintain prolong sleep…
Some studies indicate that there is a really close relationship between the importance of sleep and a number of neurological diseases. People with insomnia often pose a threat to physical and mental depression, it is hazardous to health.
Sleep
For elderly people, if the disease lasts longer than a year, it would be easy for them to get stress. Normally, women get insomnia more than men. That is the reason why they may be sick or depressed or scared.
At menopause, women tend to get the diseases five times as high as usual with symptoms accompanied by hot, irritability, and apnea when sleeping.
Factors cause insomnia
Unreasonable everyday activities. Work hard and long hours and do not do exercises. All these can make insomnia disease more serious.
Use too much wine, beer, cigarettes…
Affected by a number of drug categories which you are using to treat the disease
You are scared and worried too much about something.
Some other diseases can also affect heart attack, respiratory diseases, diabetes, high blood pressure…
For elderly people, it seems so normal that they often get insomnia and sad-temper. Besides, insomnia and mental crisis can cause nightmares for people who are always scared and worried.
Methods to have a Deep sleep
Before sleeping, you should create quiet, peaceful and relaxing atmosphere. You should not concentrate and deeply think too much about something.
Go straight on sleeping at once when you feel tired and relax.
You should have fully sunbath in daytime. In the morning, open the windows so that the sunlight can get your room. Daylight helps to make the brain awake, and create a habit of regularly useful reflections to sleep at night
Do not use caffeine before bedtime. If necessary, using coffee, tea or other stimulants before 14 hours can make you awake even though it is time for a break.
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Do not eat too late. Avoid big meals, you can have snacks instead. You need to eat at least an hour before bedtime. Otherwise it will be hard to go to sleep because your body is still working to do to digest food.
There are time regulations of sleeping and waking up. Every night, you should go to sleep right in a certain time to make your body familiar with the regular schedule, in order to know when your body will emit the signal to relax
Create a regular habit of sleeping time. Take the relaxing activities every night before bed as listening to soothing music, a warm bath or a few leisure activities quietly. Your body will learn to coordinate with sleep easier.
Keep your bedroom dark and cool. Turn off all the lights, keep cool at room temperature about 20 degrees C. Cool temperature helps to relax mind and will fall asleep more easily.
Doing exercise will help you sleep deeper. Just 20-30 minute exercise a day will help you relieve stress and excess energy, the perpetrator makes you feel awake at night.
Update Your Sleeping Environment
Revamping your sleeping environment may help you attain a night of deep sleep. Here are some tips to help you out:
- Choose The Best Mattress
There are different types of mattresses nowadays. A foam mattress goes back to its original shape when you get up. It’s relatively easy to change sleep positions with innerspring mattresses. These mattresses have steel coils in different configurations. Hybrid mattresses are now available with one more foam layer on top of the coils. This type of mattress may include special cushioning layers, like infused gel or pillowtop layer to keep heat and discomfort away.
- Use Crystals
You can also use crystals to help sleep, such as fluorite, rose quartz, and green calcite for peaceful sleep. Rose quartz is a love gemstone, encouraging you to let go of any disharmonious interactions and energies during the day. Howlite helps reduce overly critical thinking and relieves stress, anxiety, and tension. Meanwhile, fluorite is a calming stone. You can keep your crystals near your bed or underneath your pillow.
- Redesign Your Bedroom
You might want to change your bedroom wall colour to make it more relaxing, such as any blue or green palette. Removing unnecessary decors and appliances is also a good idea for a minimalistic bedroom look to avoid straining the eyes and promote a more relaxing and peaceful sleep environment.
Noticeable issues
When not easy to go to sleep: You have many issues to think about. Try to focus on relaxing your entire body parts, each sequence for each part. Start from the toes by pressing it again for 5 seconds and then relax. Do the same with the ankle and gradually up to scratch.
When you awake at night: Do something quite like reading a book in about 20 minutes, then go back to sleep, because if you try to force yourself to sleep, it just makes you more stressed, more difficult to sleep. If you are still awake, get up and start your new day. The next night you will fatigue sooner and easier falling asleep.
When you often snore all night: Use two pillows to support the neck and head. Or you can lie on one side to breath easily. You can use throat sprays to combat snoring. If these solutions do not help you solve the problem, the best way is to go to your doctor for more advice.
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