Causes of insomnia and important steps for getting good sleep

Sleep is necessary for the survival and good health. Most people are suffering with a sleep disorder called insomnia. Insomnia is generally defined as the inability to sleep. 15% to 30% of people are facing the problem. It is more common in females than males. Taking a long time for sleep, get up from sleeping frequently in the middle of the night, getting up earlier than usual now are some of the symptoms of insomnia. Usually, a person should get sleep after 20 minutes. But if a person can't sleep even after 30 minutes, he or she might face the problem.

Causes of insomnia:

Insomnia is caused by several reasons as long term diseases, drugs, alcohol, certain medications and psychological problems.

-People suffering long-term pain, neck pain, back pain or lung problems such as cough, asthma, allergies, etc., related diseases or heart or old age people are more prone to insomnia.

-Excessive intake of alcohol and even drinks like tea and coffee making facilities

-Use of medications for lung related diseases, pain and medications for depression.

-Psychological problems such as depression, stress, financial problems, works or families.

Avoid dangerous scenes look your children in TV shows or movies as they show the most impact on them.

People with insomnia affects their way of life. Some of the issues such as never focused on the job, always suffer with headaches and body aches, couldn't control the stress of work, unnecessarily gets angry, laziness, less appetite and digestion problems arise in daily activities. Then, for sleeping well follow these simple steps:

* Exercise daily for half an hour and do some relaxation techniques like Yoga and meditation.
* Before sleep always take adequate meals instead of heavy meals. Don't go to bed immediately after eating and drinking water too.
* Before you sleep, do not take tea, coffee or other drinks. Also, avoid alcohol and cigarette smoke.
* Do not read, watch TV, use mobile phones and browse the net before going to sleep.
* The bedroom should be calm and always turn off the lights during sleep.
* Make bedtime at the same time every night.
* And finally, work, work and work.

How much sleep is needed?

A person needs at least 7-8 hours of sleep for good health. The following steps demonstrates how much sleep is needed for different age groups.

Newborns-18-20 hours

1-3 years of age-12-18 hours

3-13 years of age-10 hours

12-50 years of age-7-9 hours

People of advanced age-less than 6 hours

People with insomnia should find a solution to the problem, rather than using medicines. If you use drugs, don't take continuously for 15 days. This may lead to the medicine.

Sleep is the charger for your tired body, like how we recharge the battery for a mobile phone.

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