Without quality sleep, the body cannot rest properly, which results in reduced attention, fatigue, and impaired thinking. If sleep problems occur more frequently, a person is at risk of developing or worsening mental illnesses.
Basic advice for better sleep/Ways to Fall Asleep the Fastest
Go to bed at the same time whenever possible.
Lie down only when you are tired.
If possible, do not read in bed, avoid distractions from your smartphone, and under no circumstances work in bed.
Do not eat in bed. Digestion interferes with falling asleep smoothly.
Do not deal with anything serious in the evening. Leave that for daytime.
Try to talk about something pleasant instead, and choose simple topics.
Tidy up the bedroom, remove if possible the ticking alarm clock, TV, clutter, or anything that reminds you of unfinished work.
Ventilate before sleeping. You can also get fresh air on an evening walk – try to push yourself and take a 10–15 minute walk about an hour before bed. You will get just enough tired to fall asleep more easily.
Do not smoke or drink alcohol before bed.
Although a few beers may help you fall asleep, the sleep will be of lower quality and you will not wake up feeling rested.
Avoid daytime naps. If we have trouble falling asleep, we can try a simple activity and then return to bed and attempt to sleep again.
A person should sleep approximately 7 to 8.5 hours a day, while three-year-old children need about 12 hours. However, this duration is individual and changes throughout life. Some people need only five hours of sleep for full recovery, while others need more time. Sleep, however, must not only be sufficiently long but also deep enough and uninterrupted. Therefore, the quality of sleep is important. Sleep disorders can arise as a result of other illnesses, but they are also often caused by poor lifestyle and bad sleep habits. It is not always possible to determine the exact cause of sleep disorders.
The causes of insomnia can be stress and long-term psychological problems, worries, but also fatigue or poor lifestyle habits. Difficulty falling asleep can also be caused by strong tea, coffee, or alcohol in the evening hours. However, sleep problems can also signal the onset of serious illnesses (multiple sclerosis, Parkinson’s disease, or sleep apnea). Moreover, with increasing age, the level of the hormone melatonin in the human body decreases. This is a hormone produced at night by the pineal gland in the brain, which acts as a timer for biological rhythms. Among other things, it induces the onset of sleep.
Symptoms of Insomnia
Sleep disorders are divided into insomnia, increased sleepiness (hypersomnia), and other sleep disorders, such as nightmares (night terrors), sleepwalking, sleep apnea syndrome, or restless legs syndrome.Insomnia is a serious condition that affects about 10 to 15 percent of people. It manifests as difficulty falling asleep (taking longer than half an hour to fall asleep), frequent awakenings, waking up earlier than planned. Poor quality sleep at night then causes fatigue during the day, concentration problems, irritability and tension, loss of energy and susceptibility to mistakes, daytime sleepiness, and more.
Increased sleepiness manifests as excessive daytime sleepiness (a person sleeps more than 12 hours a day) and an inability to control falling asleep during the day. These problems affect approximately 5 percent of people.
Sleep apnea syndrome is one of the most serious sleep disorders. It occurs when a person’s breathing is interrupted for more than 10 seconds during sleep (apnea) or breathing is restricted for more than 10 seconds (hypopnea). In addition to apnea and hypopnea, symptoms include loud snoring, restless sleep without feeling refreshed, morning headaches, and microsleeps (short episodes of sleep) during the day. Interrupted or restricted breathing during sleep causes reduced blood flow to the brain.
Short-term sleep deprivation and poor-quality sleep can lead to fatigue, irritability, poor concentration, and as a result, problems at work (or at school) and accidents. Chronic insomnia can trigger the development of serious heart, metabolic (diabetes), or brain diseases, including Alzheimer’s disease. It may result in anxiety disorders and depression.
Treatment
For the treatment of insomnia, the first and foremost step is to adhere to proper sleep hygiene (see below). In cases of acute insomnia, for example due to stress, a doctor may prescribe medications known as hypnotics. Long-term insomnia, lasting months to years, is not suitable for treatment with these drugs, as even newer medications are not completely free of unwanted side effects.A specialist may also newly prescribe so-called melatonin hypnotics. Melatonin is a hormone that induces natural sleep, which provides the body with essential rest. However, careful consideration is needed when using the medication, because insomnia can sometimes be caused by other as-yet undiagnosed conditions that need to be treated. Therefore, the treatment of insomnia is different for each individual, and an improperly chosen treatment method could even harm the body.
Psychotherapy, acupuncture, or physical therapy (treatment with bright light, magnetotherapy) can also help relieve sleep problems. If insomnia is a symptom of other diseases or issues, the underlying condition is treated.
Medications
It is possible to administer medications from the so-called hypnotic group (both non-benzodiazepine and benzodiazepine), and if anxiety is part of the problem, anxiolytics (soothing medications to reduce anxiety) are given. Circadian rhythm disorders (disruption of the sleep-wake cycle) are treated with melatonin, a hormone naturally produced in the human body that normally induces sleep.
Herbs
Sleep induction can be aided by teas or tea blends containing lemon balm, valerian, or hops. Drops or tablets with these herbs are also available.
Homeopathy
Cocculus indicus is suitable for insomnia caused by physical and mental exhaustion.
Stramonium is the main homeopathic remedy for insomnia caused by nightmares.
Nux vomica is the remedy for managers. They fall asleep in the evening but wake up during the night and cannot fall back asleep. They wake up around 3–4 a.m. with an active mind and only manage to sleep again in the early morning. Upon waking, they feel tired, reluctant to get up, and very irritable.
Home treatment and self-help
When treating insomnia, practicing sleep hygiene is important.
The method used by American soldiers
Most of us have surely experienced lying in bed for hours without being able to fall asleep. Stress, a hectic lifestyle, or an uncomfortable environment can prevent restful sleep. American soldiers, for example, could tell stories about this. Due to the nature of military service and the environment, it is difficult for many members to fall asleep, which is why a method was developed that offers an effective solution. The method used by American soldiers, known as the “2-Minute Sleep Technique,” allows soldiers to fall asleep almost immediately, even in the most demanding conditions.
Step by Step: How to Do It?
Start by lying down comfortably. Relax all the muscles in your body, beginning with your face. Relax your forehead, cheeks, jaw, and tongue. Let all tension leave your face. Move on to your shoulders and slowly let them drop down. Next, relax your hands and fingers. Just let them rest beside your body. Also, relax your chest and abdomen. With each exhale, imagine the tension in your body dissolving. Then relax your thighs, knees, and calves. Finally, focus on your feet and toes. According to a 2017 study, this relaxing process helps release tension and stress that prevent peaceful sleep.
But also focus on your breathing. Breathe slowly and deeply, because slow and deep breathing, according to a 2019 study, also releases tension in the body and relieves stress. Inhale through your nose and exhale through your mouth. Try to focus only on your breathing and ignore all the thoughts that come to mind. If something distracts you, return to your breathing.If you still can’t fall asleep, imagine calming scenarios. For example, picture yourself lying in a quiet boat on a lake. All around you is silence and tranquility. Or simply choose a place where you feel best and are alone. Imagining these calming scenarios, according to a 2023 study, soothes the mind and helps achieve relaxation.
If various thoughts keep running through your mind, try to stop them. Say ‘no’ or ‘stop’ to yourself and focus on calm. Create a mental space where no worries, stress, or obligations exist.The whole process takes a total of 120 seconds, but the last 10 seconds are enough for you to finally fall asleep.
TIPS. Just like with any skill, the more you practice the technique of falling asleep, the easier it will be for you to use it. Try to use this method every evening as part of your sleep ritual.Maintain a calm environment. Creating a pleasant and peaceful environment is crucial for the success of this technique. Use curtains or blackout blinds to prevent disruptive light from entering the room. Keep the room at a comfortable temperature, ideally between 18 and 22 degrees Celsius. Consider using earplugs or white noise to mask unwanted sounds.Set a routine. Go to bed and wake up at the same time every day. This will help regulate your internal biological clock. Before sleeping, engage in activities that calm you, such as reading, listening to music, or meditating. Avoid stimulating activities, such as watching action movies or working on the computer.
Limit stimulants. Caffeine and nicotine negatively affect your sleep. Try to avoid these stimulants for at least a few hours before bedtime. This also applies to alcohol, which may help you fall asleep faster but disrupts the quality of your sleep.Be patient. Don’t expect the technique to become effective overnight. Every person is different, and some people may take longer to get used to new methods. If you cannot fall asleep immediately, don’t despair. Continue practicing and observe how your ability to fall asleep improves day by day.
Insomnia, frequent awakenings, nervousness, this could be covid or post-covid syndrome? Limit or completely stop the intake of sugar in food, we mean sweets. Increase your intake of whole grain rye flour.
Symptoms of covid
Every person is unique, which is why Covid can manifest itself differently in the infected person. It also depends on the course of the disease. For the most part, the symptoms of Covid-19 are similar to a common flu infection.Approximately 20% of people infected with the coronavirus do not experience any symptoms, but these people can still be infectious and spread the infection to their surroundings. According to current knowledge, up to 59% of these transmissions can be from asymptomatic individuals. For this reason, it is necessary to carry out regular testing and then follow the prescribed isolation.
The most common symptoms of Covid are:
Temperature 37.3°C and above
Cough
Fatigue
Difficulty breathing
Pain in the neck, head, back, muscles or joints
Loss of taste or smell
Different types of skin rash (electrified skin)
Skin color changes on the fingers or toes (‘covid toes’)
Diarrhea.
Nausea or vomiting.
Please, let your doctor know as soon as COVID symptoms start so they can advise and monitor you. It is important to get tested if you have any COVID symptoms. Symptoms of the omicron variant disease
Omikron usually attacks much more of the upper respiratory tract, so it does not result in severe pneumonia and associated breathing problems. The other symptoms are very similar to the previous variants, although they are usually milder. The president of the South African Medical Association, Angelique Coetzee, in an interview with Reuters, said that the omicron mutation is most often manifested:
Extreme fatigue (1 to 2 days), headaches, and a dry cough. Quite often, however, there is also an asymptomatic course of the disease.
Symptoms of a more serious course of covid
Shortness of breath – a person experiences significant breathing problems. He is short of breath during normal activities, even when moving around the house or going to the toilet. A feeling of suffocation may also occur.
Loss of appetite
Confusion
Persistent chest pain or pressure
High temperature – above 38 °C
Other less common symptoms of covid:
Irritability Confusion Decreased level of consciousness – may be associated with seizures Anxiety
Depression
Sleep Disorders
More serious neurological complications – stroke, encephalitis, delirium and nerve damage The mentioned difficulties are certainly not worth underestimating. If you experience any of the above symptoms of covid-19 (or a combination of several symptoms), contact your general practitioner by phone, who will inform you of the next course of action.
According to the World Health Organization (WHO), most patients with covid-19 recover relatively easily without the need for hospitalization. In such a case, the general practitioner prescribes individual supportive treatment, during which you should observe isolation, bed rest and have a sufficient supply of fluids. Approximately 15% of those infected face a moderately severe course of the disease and require the supply of oxygen. Around 5% of those infected end up in critical condition and need intensive medical care. According to experience so far, it appears that a greater number of symptoms in the first days may be related to a more severe course of covid.
Pay particular attention to shortness of breath. If you start to get short of breath even while talking and doing normal activities, this is a sign that your blood oxygen levels are low. If the condition worsens dramatically, do not wait for anything and contact the emergency service
Post-covid syndrome (long covid)
Even a few months after recovering from covid, some people may experience quite serious health problems. Professor Nyarie Sithole from the Faculty of Clinical Medicine of the University of Cambridge told TV 24 that about 10% of people who have experienced covid-19 suffer from post-covid syndrome.
Patients turn to doctors with post-covid syndrome even 3 or more months after experiencing covid. Based on the available data, no link between the severe course of the disease and persistent health problems has yet been proven. Nyarie Sithole, on the other hand, claims that they have seen many patients who had a mild course, recovered from covid in a few days, and yet they subsequently gradually developed post-covid syndrome. Although it is widely believed that the elderly and sick are more prone to these problems, in reality post-covid syndrome does not escape even young people in good health.
Symptoms of post-covid syndrome
Since the beginning of the pandemic, experts have already noted more than 200 different symptoms of post-covid syndrome, which also comes in waves and changes over time.
The most common symptoms of post-covid syndrome include:
Fatigue (the person can’t even do basic housework)
Brain fog (impaired concentration, memory problems, difficulty finding words, etc.)
Shortness of breath (breathlessness even with minimal activity)
Pain in the chest heartbeat
Migrating joint and muscle pains abdominal pain and headache
Insomnia and impaired sleep.
TIP. Insomnia, frequent awakenings, nervousness, this could be post-covid syndrome? Limit or completely stop the intake of sugar in food, we mean sweets. Increase your intake of whole grain rye flour.
For now, there is not enough information and professional studies about the post-covid syndrome to be able to summarize all the effects on human health. But Nyarie Sithole says that based on studies with related coronaviruses, at least 90% of people with post-covid syndrome can be expected to fully recover within 12 months. If you suspect post-covid syndrome, see your GP. He will carry out the necessary examinations and may also send you to an X-ray of the lungs, regular blood tests or to an appropriate specialist.
What works for long covid / post covid syndrome?
Early studies show that certain dietary supplements can help in the treatment of post-covid syndrome, which is characterized by high and chronic fatigue. Dietary supplements containing vitamins B, C and D have proven to be effective. Rest and Drink Fluids. Protect Others.
How is Covid showing up today?
Common symptoms of the disease include: Temperature 37.3°C and above. Cough. Difficulty breathing. Pain in the neck, head, back, muscles or joints
What medicines to take for coronavirus?
Paracetamol. For fever, choose either medicines containing paracetamol (known for example as Paralen, Panadol, etc.) or with the active substance ibuprofen (for example Ibalgin, Brufen, Nurofen). Paxlovid, Molnupiravir, and Monoclonal Antibodies for individals only.Dose the medicine correctly!!
How to treat yourself at home with Covid?
Protect Others. Recovery time can range from a few days to more than two weeks for severe cases. The infected person should stay in a separate, well-ventilated room and at the same time limit movement around the apartment and in common areas. In case of necessary contact with other household members, it is recommended to keep a distance of two meters, if they not were already sick with Covid-19( the usage of the respirators is essential) . Recovery time can range from a few days to more than two weeks for severe cases.
Source: Google.com
