Various sleep problems.
Many sleep-related problems are warning signs that your physical health needs healing and restoration.
1. Insomnia
Insomnia is a symptom that occurs with physical and mental disorders or may cause by accumulate stress.
Symptoms include taking a long time to fall asleep. Some people take hours to fall asleep, sleep and wake up throughout the night, or wake up earlier than usual and cannot fall asleep again. This causes the body to feel tired and lethargic. If you cannot sleep for a long time, the body’s immune system will decrease and the body’s functions will unbalance.
Rehabilitation by adjusting behaviors and beliefs such as:
– Go to bed on time, reduce, and stop behaviors that may make it difficult to sleep, such as playing with a mobile phone, watching TV in bed, working in the bedroom, reading books or watching movies that stimulate excitement, fear, etc.
– Pressing points on the face before going to bed by using your fingertips to massage in circles along the eyebrows, temples, nasal grooves, chin, and corners of the mouth helps you sleep more comfortably and soundly.
– Use the scent of essential oils to help you feel relaxed and sleep better, such as lavender essential oil.
– If symptoms do not improve, consult a doctor for additional medication.
2. The sleep-wake cycle is out of balance.
It may symptom caused by the environment, such as traveling across continents (Circadian Rhythm Disorders or Jet Lag) or changing work hours, lifestyle, causing the body clock cycle to change from normal. Most often, symptoms occur for a short period of time. Once the body adjusts, it will be able to sleep normally.
Restore and heal by not forcing your body when you feel sleepy. You should find a quiet, clean place, free from sleep disturbances, and cool air to help you fall asleep easier. Using a blindfold and drinking enough water will help your body feel more relaxed.
3. Snoring
Snoring or loud breathing during sleep is caused by the vibration of the tissues in the soft palate and uvula. It may be related to ทางเข้า ufabet https://ufabet999.app the pharyngeal wall or other tissues lower down, or the muscles in the upper airway muscles have relaxed, causing the airway to narrow. When breathing through, these tissues will vibrate and flutter, creating a sound. Snoring is louder when lying on the back. It is more common in men and will be more severe with age. Snoring is common in patients with allergic sinusitis or nasal polyps.
Rehabilitation If snoring is not severe, it can relieve by changing your behavior, such as:
– Sleep on your side and use a high pillow to raise your head by about 4 inches.
– Avoid drinking alcohol at least 4 hours before bedtime.
– Quit smoking because it causes nasal congestion and difficulty breathing. It can cause the tissue in the throat to swell, resulting in a narrowing of the airway.
– If you are overweight, you should lose weight.
4. Obstructive Sleep Apnea (OSA)
Obstructive sleep apnea is a sleep disorder that is often associated with and occurs with people who snore. It is more common in men than women. There are often temporary pauses in breathing, lasting from a few seconds to minutes, while sleeping. It is caused by a partial or complete closure of the airway. It is risky for high blood pressure, heart disease, and stroke, especially those with moderate or higher levels of obstructive sleep apnea.
Rehabilitation and treatment by consulting a doctor who is an expert in sleep disorders, most of whom are doctors who have been specifically trained in sleep disorders. The doctor may recommend that you undergo a sleep test and find related causes. There are many methods of treatment, including the use of positive airway pressure machines, dental appliances that move the chin forward, or as appropriate in each case.
5. Problems that disturb women’s sleep
Problems that often disrupt women’s sleep include depression, major life changes such as divorce, pregnancy, hormonal changes associated with menopause, a loud snoring partner, etc.
Women who frequently lack sleep may experience irregular menstruation due to disruption of the hormone production system. In addition, staying up too late also disrupts the functioning of melatonin, a chemical that helps restore the body while sleeping. Since melatonin is secreted at night. Which is deepest and is secret the most at night, the light from the bulb suppresses melatonin from being released. When melatonin. Which is involved in the production of cancer-fighting substances in the body, is frequently block. The body becomes weak and at greater risk of developing cancer. In addition, staying up late also increases the production of certain hormones, such as estrogen. When the body has too much estrogen, it directly affects the development of breast cancer.
Restore and treat, adjust sleep time to be appropriate and sufficient, try to eliminate stress from accumulating, exercise regularly, try to schedule time for relaxation to clear the mind before going to bed, such as playing soft music, meditating, praying. If sleeping with someone who snores makes it difficult to sleep, use earplugs. If possible, it is recommend that the person. Who snores see a doctor to treat snoring or try to sleep in separate bedrooms to reduce the problem of insomnia.
How much sleep is enough? The appropriate amount of sleep for each person varies depending on age and other needs, such as physical condition and environment. For example, if you are sick, your body will need more sleep than usual. Therefore, the question of how much sleep is enough is best answer by each person’s body.