What are sleep disorders?
Sleep disorders are chronic problems related to sleep. Chronic insomnia and light sleep are the most common. The inability to sleep, even tossing and turning in bed for 8-9 hours, is a disorder that slows down a person in the morning and generates a long-term metabolic disorder. The consequences of poor sleep can quickly become weight gain and the development of depression and anxiety.
Experts believe that the leading cause of sleep disorders is not a genetic disease but the sum of everyday habits and bad habits. For example, excessive coffee, tea, and other caffeinated beverages. As well as the constant use of electronic devices before sleeping. These negatively affect the production of the sleep hormone during the night.
Sleep disorders: causes
Sleep disorders are caused by chronic stress or excessive caffeine and other stimulants in most cases. These factors create shallow sleep that only exacerbates sleep disturbances. The most common causes of lack of sleep are:
The number one cause of sleep disorders is stress. Overwork, moving, and sudden changes in routine often lead to long-term sleep disturbances. To counteract the effects of stressful experiences, eating healthily and carrying out relaxation techniques such as yoga and meditation are essential.
2- The use of caffeine and stimulants
Excessive consumption of coffee and caffeinated products (including black and green tea, coffee, green coffee beans, soft drinks, and fat burners) upsets a person at bedtime and makes sleep shallow. If you suspect that you are a person with sleep disorders, the first thing to start is to monitor your caffeine consumption during the day. It is not news that one of the effects of caffeine is to alter the hours of sleep.
3- The screens of electronic devices
TVs, tablets, mobile phones, and computers emit a bright bluish-white light, whose spectrum is close to daylight. Such light tricks the brain into thinking it is in the middle of the day and not the time to sleep (1).
4- Bright light or reflections in the bedroom
White or warm lamps in the bedroom can alter the body’s biorhythms. The worst thing about quality sleep is to leave it on when sleeping.
5- Noise and external sounds
Noises at night are typical causes of lack of sleep. Wear earplugs and a special mask that does not allow light to pass through to combat them. Remember that quality varies significantly – cheap masks and low-quality earplugs are of little use as they are usually really uncomfortable.
Lousy sleep or light sleep? – Natural treatments to combat it
One of the main consequences of sleep disorders is the increased stress hormone cortisol. This hormone works oppositely to the mechanisms that the body has to sleep. A person under constant stress situations is highly likely to suffer from insomnia.
One of the treatments against sleep disorders is to normalize the levels of this hormone. Both outdoor sports, such as yoga or starting in meditation, can help.
While effective treatment for sleep disorders, sleeping pills and tranquilizers cannot be considered the first method of choice. Since they do not eliminate the cause of the problem but only mask it.
It is important to note that sleep drugs have side effects. They should be used under the supervision of a competent physician when alternative methods do not work.
Sleep inducers: melatonin
Melatonin, also called sleep hormone, is an essential tool for body sleep. When a person has sleep disorders, they usually have problems with the production of this hormone. They don’t make enough melatonin at night.
Taking a minimal dose (1-2 mg) of melatonin tablets before bed will give the body a direct signal that it is time to enter the sleep phase. In addition, melatonin will allow you to fall asleep faster and significantly improve your sleep quality. Among other things, it does not have the typical side effects of sleeping pills.
Natural teas for sleep disorders
Many infusions and herbs have a mild and relaxing effect and induce sleep without causing side effects: sage, chamomile, linden, lavender, and valerian (3). These herbal teas should be taken without sugar and about 30-40 minutes before bed.
According to the experiences of our readers, the best option to treat sleep disorders is sage. Sage is a plant that has been used since ancient Greece, including in traditional Hindu medicine. Sage is considered a powerful tool for improving sleep, stress relief, and strengthening memory. This herbal tea has a pleasant and relaxing flavor similar to mint.
- Sleep disorders are problems related to sleep. The most common is chronic insomnia and light sleep.
- The natural solution to avoid them is to drink herbal teas such as linden, sage, and chamomile tea.
- As for medications, melatonin is an effective sleep inducer, and, unlike psychotropic drugs, it has no severe contraindications.
- Avoiding stressful situations and practicing physical activity regularly are two fundamental measures to solve the problem.