Good day, dear readers of my blog! Recently I was talking with my brother, to whom I complained “I wake up very early, what should I do?”. I heard a lot of people suffer from this problem, it also bothered me at one time. After reading the relevant literature and based on my experience, it was decided to discuss with you the problem of morning insomnia, which is relevant for many people.
Early awakening is also called insomnia, it is characterized by awakening much earlier than the scheduled time and chronic fatigue due to the fact that the body does not have time to recover. Usually wakefulness begins at 4-5 in the morning, and brings a person a feeling of melancholy, hopelessness and depression. It can also manifest itself in the form of frequent awakenings in the middle of the night with very short periods of sleep.
I noticed that many people with this type of sleep disorder speak mostly similar phrases “became irritable”, “I want to sleep all the time and feel tired”, “I lie in bed for hours and cannot fall asleep” … If at least one phrase is familiar and close to you , then I propose to consider the factors that cause this condition. After all, before deciding how to get rid of insomnia, you need to understand why it arose and eliminate the causes.
- Psycho-emotional. Insomnia can arise in connection with family conflicts, love failures, worries about financial difficulties or difficulties at work. These are the most common factors. You may have something completely different, not so global, but depriving you of peace and balance.
- Diseases, as well as chronic pain, can lead to constant wakefulness.
- Psychiatric disorders can trigger insomnia, such as depression or anxiety.
Types of insomnia
- episodic. Lasts no more than 7 days. It can occur during stress or emotional upheaval (falling in love, a quarrel, a new job …).
- short-term. Usually its duration is no more than three weeks. It manifests itself as a result of severe stressful situations, such as job loss, forced change of residence, illness …
- Chronic. From three weeks. May occur with long-term use of psychoactive drugs and alcohol. More common in older people.
How to get rid of it?
The first thing to do is find out the cause and deal with it. If you cannot independently understand what is hidden behind anxiety or what kind of experiences do not allow you to relax, seek qualified help from a psychotherapist. If insomnia is a sign of a somatic illness, be sure to see a doctor. He can diagnose and prescribe treatment. Do not delay waiting for the sleep disorder to go away on its own if it has been present for a long period. After all, over time, you run the risk of acquiring such concomitant disorders as distracted attention, irritability and chronic overwork.
Tips to help you sleep better
- Walks in the open air. In the evening, try to take a walk at least to the store for bread, this will help your body tune in to relaxation.
- Physical exercise. An hour and a half before bedtime, do exercises, do yoga or fitness.
- Take a hot bath and drink a glass of warm milk. This method has a relaxing and calming effect on the nervous system.
If you wake up in the middle of the night or early in the morning and cannot close your eyes, take a comfortable position and try to drive away disturbing thoughts and think about something pleasant. You can dream about the future or, conversely, remember pleasant moments from the past. Reading a light and interesting book can be quite an effective method.
Relaxation to you and good quality sleep, without worries and nightmares, dear readers!