At the beginning, we recommend the universal recommendation of American psychologists regarding the proper fall asleep:
• go to him when you are really tired
• in this place, apart from sleep, only sexual activity is possible, after which usually it quickly falls asleep.
In a bed (or a place where you are constantly sleeping) you should not:
- lead lively discussions, arguments or quarrels
- eat
- watch TV
- have long telephone calls
- work
If you can not fall asleep within 10 minutes, leave the bed, take care of something and put it in case of drowsiness
• repeat this ritual so that the bed is associated only with a place where you quickly fall asleep
• get up at the same time every day, even when you are late to sleep
• in a situation of persistent insomnia, it is better to refrain from daytime naps
• if everything fails, try to sleep in another room or rearrange the bedroom
Of course, people who sleep well or have occasional sleep disturbances do not have to follow this sometimes difficult to fulfill the ritual. Such people, however, do not seek advice on insomnia and the tips contained in this guide are unnecessary.
It has been repeatedly stated that insomnia appearing in some people have a strong current relationship with their bed and their own bedroom.
Therefore, during holidays, when visiting friends, in delegations, such people can fall asleep easily. It has been established that the place where their "torture of insomnia" - their own home - afflicts them is anxiety about the inability to fall asleep during the next night, with anxiety of overloaded thoughts and persistent, and difficult to implement dream order. Therefore, creating new conditions related to the bedroom and your own bed is the key to the success of falling asleep well. It is obvious that it is necessary to comply with its hygiene to maintain proper sleep.
We must also pay attention to the important role of stress in the development of insomnia
So, the stress can be a quarrel with a close person, reprimand from the boss, the cullet and many, many more problems of everyday life. However, the stress can also be a very exciting event, or predicting its coming. Sometimes there is a clear relationship between stress and insomnia, but sometimes it is not easy to trace. However, always increased, prolonged stress, to which we feel helpless, has a chance to disrupt our peaceful sleep. That's why it's important to be aware of how much stress we are in a given day.
Here are the most common physical manifestations of stress:
• tense muscles of the neck, shoulders and neck
• a tense or strained voice
• contorted hands, sometimes clenched fists
• tense muscles of the forehead, up to the headache
• sweating of hands, legs and the whole body
• accelerated heart rate
• irregular, shallow breathing
• and many others
Chronic persistence of stress leads to:
• feelings of constant fatigue
• difficulty concentrating
• appearance of states of internal anxiety
• frequent mood depressions
• frequent appearance of symptoms and diseases referred to as psychosomatic (spontaneous hypertension or peptic ulcer)
• increased susceptibility to infection
• various sleep disorders
How to reduce stress?
It is important that such conditions, usually unnecessary and causing damage to health early break.
Usually, everyone has their own method of getting rid of the internal voltage state. It may be an attempt to relax, try to smile or even sing a song. An in-depth analysis of the causes of stress is important here. Because according to current views prevailing in psychology, the cause of our troubles is not so much the stress resulting from hard work, but the inability to control a specific life situation. This creates frustration, anxiety and nervous tension caused by not coping with a situation that requires change. As a result, it can lead to persistent insomnia that undermines our health.
That is why it is necessary to reflect on the strategy of acting, currently and in the near future:
• plan your next day or week to slow down the pace of life and not fight madly over time. It's often good to do a list of things to do and stick to these guidelines
• we need to think about the most important goals of our lives for the near future, for the next months. They should be given the most attention, and less attention should be paid to other, not so important matters
• learn to outsource less important activities to other people at work or at home. Not everything should be done by yourself
• realistically assess your options - do not take over loads
• if something is bothering you, try to talk about it clearly and honestly
• if you do not want something or you can not do it - say "no". Be a person who knows your value and assertive
• find time for your hobby and time for reflection
• if possible, try to find a job that you will like. There is nothing worse than everyday frustration and going to a place and people you do not like
• try to work with people rather than compete with them. Be kind to the environment - and then you can count on the reciprocation of kindness and as a result it will be easier for you
Conclusions
Replacing tension and stress with a feeling of mastery over the situation can take a heavy burden off your shoulders and give you a sense of confidence and peace. The more we control our daytime life, the more likely we can achieve healthy and satisfying sleep at night. Too little amount of classes, and even insufficient stress, may cause a sense of boredom and hopelessness. Such people are too easily dormant during the day and when the time comes they are not tired. So we need to know if we suffer from insomnia because of too much stress or its deficiency. Depending on this determination, appropriate measures and actions should be taken.
Doctor of Medicine Janusz Krzyżowski
psychiatrist
