Insomnia:Tips for sleeping problems and getting a good sleep

Insomnia:Tips for sleeping problems and getting a good sleep

 The insurance company  conducted a study, during which it collected information from 14 countries about people who did not get enough sleep.

 The results indicated that the United Kingdom ranked first in terms of discomfort during sleep, followed by Ireland, Canada, Poland and Singapore, while people in India, Indonesia, China and Turkey could sleep better.

 This study also found that men in the UK had a lower chance of good sleep compared to women and it turned out that people over 65 were the most able to sleep well, only 27% of them said they couldn't get enough sleep. It is strange that adults with older children sleep less than they have young children.

Here is a list of the proportion of adults who do not sleep adequately:

United Kingdom 38%

Ireland 35%

Canada 34%

Poland 31%

Singapore 31%

France 30%

United States 30%

Italy 26%

Spain 23%

Hong Kong 22%

Turkey 21%

Indonesia 18%

China 11%

India 7%

Millions of adults in the UK feel that they are not getting enough sleep, and this indicates that some groups may be more vulnerable than others, said Dr. Doug Wright, director of medical affairs at Aviva UK Health, Because of sleep problems.

Wright believes that the important thing is to identify problems early and take steps to solve them, such as some applications or digital tools that monitor sleep can help track rest patterns and discover the factors that may cause sleep problems.

Tips for facing sleep problems:

If stress, anxiety or other health or psychological problems affect the sleep patterns, or if these problems persist for a long time, the doctor explains, it may be a good idea to seek medical advice; Because a good night's sleep helps improve health and psychological well-being, so it is important to combat and control sleep problems as soon as possible.

Here are tips for getting a good sleep:

1- Eat a balanced diet and exercise, but there is no doubt that exercise should not be done immediately before bed.

2- Your devices should be sent to sleep as well, check e-mail, phone messages, social networks and TV, all of which would make you attentive, which would lead to difficulty in relaxing and quiet sleep.

3- Turn off all devices before going to sleep, and put your phone away from you or outside the bedroom.

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4- Turn off the lights, do not expose yourself to bright lights before going to bed because your body may think it is time to wake up.

5- Adhere to the times of sleeping and waking up, the body can quickly adapt to the routine. If you go to bed and wake up on a fixed date, this helps to stabilize the sleep pattern.

6 - Avoid eating a lot of food before bed, but do not go to bed hungry, preferably eat something light.

7 - Write what worries you, if you are waking up at night to think about your problems, put a notebook and a pen in your hand and use them to write down what you think, then you can return to sleep without problems.

8- Moderate your activities during the day. A balance is required between work and leisure. Because stress and fatigue can lead to sleep problems.

9- Preparing a sleep routine. Do a ritual to go to bed, for example, lying on your back in bed with your arms and legs stretched out, close your eyes and imagine a black hole swallowing you, or easier, count the sheep.