Many people have problems that are related to sleep. Some individuals have nightmares. Others complain of lack of vigor after a night's rest. Still others notice that they began tossing and turning in a dream. Such problems adversely affect the quality of life. Why do such violations occur and how to get rid of them? This is described in the sections of the article.
Causes of problems
The attitude to sleep disorders in people is often ambiguous. Some try to ignore them and thereby worsen their condition even more. Others use drugs uncontrollably. First, medications help deal with problems. But not everyone knows that medications are addictive.
Many people ask questions: “Why tossing and turning in a dream? How to deal with such a phenomenon? " There are many causes for this violation. Here are the main ones:
- Too warm indoor air. If the bedroom is hot, a person begins tossing and turning in a dream. The optimum temperature in the room should not exceed 18 degrees Celsius.
- The use of alcoholic beverages, coffee, drugs.
- Chronic overwork. At the same time, a person experiences a feeling of being overwhelmed during the day. This condition may be accompanied by a set of extra pounds. It is an occasion to contact a doctor.
- Changes in the concentration of hormones during pregnancy, before critical days.
- The postpartum period. Violations of the sleep process in this case are associated with the restructuring of the body of the young mother and her anxiety for the condition of the baby.
- Night shift work, which leads to a change in circadian rhythms.
- Emotional overstrain.
- Excessive sleep. The rate of night rest for an adult is 8 hours. Its excess leads to various disorders. They are often observed in unemployed and elderly people.
- Excessive emotionality, an abundance of information, excessive motor activity (in children).
- The presence of pathologies that provoke constant discomfort. Pain sensations prevent a person from resting normally at night, cause anxiety.
- Mental disorders (depression, neurosis).
Why do babies sleep disturbances occur?
This situation worries many parents. Why does the child toss and turn in a dream, is anxious?
Not always such violations indicate the presence of health problems. Often their cause may be a confused daily routine or a mismatch in the circadian rhythms of the parents and the baby. Adverse factors (uncomfortable clothes, too cold or hot air in the room, high humidity or stuffiness) also impede normal night's rest. However, in some cases, the child tossing and turning in a dream due to health problems. Such a violation can occur as a result of allergic reactions, discomfort in the digestive tract, infectious processes. If you suspect a disease, you should consult a doctor.
How to establish a baby’s sleep?
The following tips will help get rid of such problems:
- From birth, you need to teach your baby to relax in complete silence.
- It is necessary to minimize the harmful effects that interfere with normal sleep. Parents should take care of the well-being of the child, maintaining comfortable conditions in his room.
- It is necessary to develop a clear daily routine. The baby can toss and turn in a dream due to circadian rhythm disturbances. Therefore, you need to teach him to eat, play and go to bed at the same time.
Recommendations for adults
In order not to toss and turn in a dream and not feel broken in the morning, you should adhere to such tips:
- Avoid physical inactivity, try to devote time to exercise, walking.
- Refuse coffee in the evening.
- Choose comfortable bedding, a comfortable mattress and clothes for sleeping.
Drink soothing tea at night.
- Avoid a hearty dinner. From people prone to overeating in the evening hours, one can often hear the phrase: "I often toss and turn in my sleep." However, some experts advise snacking with hot milk with honey, kernels of nuts or dried fruit before going to bed.
- A warm bath or shower, yoga, stretching exercises, reading allow you to relax and relieve emotional stress.
- At night, you should refuse to use gadgets and turn off all devices emitting light radiation.