Lack of sleep or disturbed sleep.
Bad sleep is a common and modern issue. It may also be lacking for some time, so it may not be sufficiently replenished. The effects of lack of sleep are manifested on many levels and not only on the feeling of fatigue. They can burden psychology, lead to premature aging and weight gain.
The consequences, the causes and how to deal with them. • Do you find it difficult to fall asleep? • Do you wake up many times in the night and find it difficult to sleep again? • Do you stay awake for hours at night? • Do you get up tired in the morning? • Feeling sleepy during the day, unable to concentrate and perform at work? • Do you have restless legs syndrome?
All of the above are signs of poor or inadequate sleep. 1 in 3 people have some time in their life sleeping problems, either from pathological or psychological causes. Everyone has different sleeping needs, on average, however, adults need 7-9 hours, children 9-13 and babies or infants 12-17 hours. If you are constantly tired during the day, then your sleeping hours are not enough.
What factors affect the quality and quantity of sleep: • Problematic thyroid function (hyperthyroidism) • Large quantities of caffeine, alcohol, nicotine, drug use • Poor nutrition (heavy and fatty meals before bedtime, stomach disorders) • Lack of iron and trace elements (restless legs) • Taking vitamins in the evening • Depression, stressful changes in life or work. • Screen usage: TV, mobile computer, tablet. What can you do: • Simple blood tests to check thyroid (T3, T4, TSH) • Blood count and control of essential trace elements (Fe, Fer, Mg, B12, D3) • Avoid using screens(smartphone/tablet) 2-3 before bedtime • Try to have a daily sleep routine, sleep and wake up at the same time. • Exercise daily (walking, dancing, pilates / yoga) • Choose balanced home-made meals, last one, 4 hours before bedtime • Consult a mental health specialist if you find it difficult to manage your daily routine.