Manar Mohammad:
Posted on: Saturday 3 October 2020 – 10:13 AM | Last update: Saturday 3 October 2020 – 10:13 am
Some fail to go back to sleep when waking up at night or during naps; What causes them anxiety and tension, and sometimes they get headaches.
Sleep disorders specialist at the Sleep Disorders Center at Cleveland Hospital of America, Dr. Harnett Walia, explained that waking up from sleep and not being able to return to it is a type of insomnia that affects about 20% of adults around the world, and it could be due to chronic pain or sleep apnea. .
And he advised everyone who was exposed to several things that would enable them to fall back to sleep, the first of which is to stop watching the clock repeatedly while waking up. Because this will increase the feeling of tightness, with trying to relax the body on the bed and tighten the muscles completely for 5 seconds, then relax again, according to the site, “Cleveland Clinic” hospital in the United States.
He said that one of the advice is also to get out of the bedroom in case you are unable to sleep again after 20 minutes of waking up. Because continuing to sit in this position will cause anxiety, and the best thing is to search for any enjoyable activity such as listening to calm music or reading a novel and then returning to bed again as soon as you feel sleepy.
He stressed that there are daily rules that guarantee a peaceful sleep at night, which are:
Establishing a fixed schedule for sleep and waking up even on holidays to program the brain for that.
Avoid consuming drinks and foods containing caffeine about 6 hours before bedtime. Because it is the main reason for not being able to sleep regularly at night.
– set the room temperature; Because when the body feels too hot or too cold, it does not succumb to sleep.
Sleep on a comfortable mattress and pillow; Because feeling pain during the night will cause you to wake up.
Avoid doing any stressful work an hour before bed, and use reading away from the phone.
Making the bed for sleep only and not as a way to relax and watch TV or play on electronic devices until it is linked to sleep in the brain.
The sleep disorders specialist confirmed that if the situation persists for a month, a medical examination should be made. Because neglecting the case will lead to a deterioration in health; Because poor sleep affects all body systems.
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