Insomnia and sleep disorders can be associated with stress and other factors (such as medications) that, according to researchers, can have negative psychological effects. Find out in this article what factors cause insomnia and how they can be avoided, what is the bedtime routine and what mental attitude people should have before bedtime.
- Factors that can cause sleep disorders
According to a study on ahajournals.org, people may suffer from insomnia and sleep disorders due to beta-blockers. These drugs reduce heart rate, lower blood pressure, they are recommended in cases of cardiovascular disease, arrhythmia, heart failure, high blood pressure.
The researchers conducted clinical trials on 50,000 people and evaluated the possible side effects of beta-blockers. The results showed side effects on mental health, such as depression and sleep-related symptoms – insomnia, sleep disorders.
Sleep problems can also occur due to the pain caused by the loss of a loved one
People who suffer from the loss of a loved one can suffer from insomnia, say researchers. The stress created by this pain disrupts sleep and can even lead to persistent sleep problems.
The researchers studied this aspect, as shown in a study from ScienceDirect and concluded that in middle-aged people, the symptoms of their pain (caused by the loss of a loved one) can worsen. Sleep is vital for physical and mental health, and sleep deprivation can affect the pain process, the researchers point out.
Postponement of bedtime “takes revenge”
Experts talk about the so-called “Revenge Bedtime Procrastination” which is the refusal to close your eyes when you should. This psychological phenomenon appeared in a study in the Netherlands in 2014.
Since last year, due to the COVID-19 pandemic, people have faced stressful moments, mental problems – depression, anxiety, insomnia. The main source of stress is the negative news about the pandemic, which has contributed to people’s inability to fall asleep.
When people do not get enough sleep, they become more anxious, less patient, more tense and irritable.
People should understand that delaying bedtime is a factor related to insufficient sleep, which can affect individual well-being. Sleep is essential for the brain, but also for the whole body.
Lack of sleep has many health consequences, such as:
- Memory loss and lack of focus and concentration;
- It negatively affects alertness, reaction time, thinking;
- Lack of sleep predisposes to mental health problems – depression and anxiety;
- Reduces the body’s natural immunity and endurance.
Researchers’ studies show that:
- People who sleep less than 6 hours a night are more prone to colds;
- People who suffer from insomnia have a 2 times higher risk of developing depression compared to people who do not have sleep problems, according to a 2011 study.
- Bedtime routine for better sleep
First of all, to sleep well at night, caffeine should be avoided in the evening. Before bed, a warm herbal tea is recommended, such as: linden, lavender, mint, chamomile, valerian.
The bedtime routine should also include preparation for the next day. For example, some people are calmer if they make coffee in the evening to drink it reheated the next morning. They also determine what they will serve for breakfast or what package of food they will take to work. In this way, they save time and can sleep more peacefully.
The preparation of the bedroom, the ventilation of the room, the placement of a comfortable bed, with clean, perfectly stretched linen, made of a pleasant material to the touch, made of cotton are also extremely important. If the bed is cluttered, it is more difficult to relax and have a restful sleep.
A warm bath in the evening can induce a state of relaxation and can improve the sleep quality.
Reading before bed is a perfect ritual to get rid of negative thoughts about stressful problems. Reading gives you the opportunity to escape to another world and to ignore and eliminate stress and tension.
Researchers have shown that this habit of reading only half an hour before bed can reduce stress and blood pressure in humans. Reading can increase empathy, ability to concentrate, memory and, in addition, reduce the risk of Alzheimer’s disease and dementia.
Diet that does not affect sleep
The evening meal should be light, including fresh fruits and vegetables. Experts say that lack of sleep causes people to eat more. They also believe that people should have a Mediterranean diet, which means making healthier food choices.
The Mediterranean diet is healthier for the body, heart and brain. It is also beneficial for sleep. It is based on fresh foods, fruits, grains and vegetables, which have been associated with adequate sleep and fewer symptoms of sleep disorders and insomnia. There are certain foods rich in vitamins that can increase sleep, because they stimulate the production of melatonin and serotonin.
- Smart sleep
In the video below – about smart sleep – it is said that: “Your subconscious, whose natural state is sleep, sees you as you think you are, whether it is your good, bad or neutral state, the subconscious will embody with fidelity and precision your faith.”
Tips before bedtime (watch video):
- Sleep in the correct position, the head must be at the same level as the body;
- Make a wish and try to imagine that your wish is already fulfilled, feel that sensation before falling asleep;
- Never go to bed feeling discouraged;
- Never fall asleep in the consciousness of failure;
- Don’t limit yourself to the past;
- Every night you have to assume the feeling of being and having, living on an emotional level what you are looking to be and have, and you will see it manifest.
Watch a video on smart sleep here – another key to fulfill your wishes!