This is a common problem.

Sleep is a basic need for everyone.. Adults should sleep at least 7-8 hours a day, and children should sleep from 10 to 17, depending on age. What to do if you have insomnia, HealthyStyle reports. info with a link to 4mama. ua.

Often, to solve the problem of insomnia, you need to radically change your daily routine and habits.. You can learn about the symptoms of chronic insomnia and how to deal with it in this article..

Symptoms and causes of sleep problems.

You should start worrying about your sleep when:.

• you almost always find it difficult to fall asleep;

• you consistently wake up several times during the night;

• you have a disturbing dream;

• quite often you are unable to fall asleep until the early morning;

• you do not feel rested after sleep;

• you regularly have nightmares;

• you have problems concentrating, you become irritable, you feel chronic fatigue.

Sleep disorders can be caused by many. Most often these are:.

•stress;

•depression;

• uncomfortable sleeping conditions (the room is noisy, light, the bed is uncomfortable);

• hormonal disruptions;

• alcohol abuse, drug use;

•change of time zones;

• overwork, especially chronic.

How to overcome insomnia.

It is important to understand that your behavior during the day, and especially before bed, greatly affects the quality of sleep.. Therefore, by adhering to these recommendations, you can often solve problems related to sleep:.

• Stick to your daily routine. If you go to bed and wake up at about the same time every day, you will most likely have no sleep disturbances..

• Go to bed when you feel tired (if possible, it's over).

• Get some rest an hour before bed: lie down, read a book, take a bath.

• Provide a comfortable place to sleep.

• Air the room before going to bed, take care that it is neither too hot nor too cold.

• Do not smoke or drink alcohol before bed..

• Don't drink coffee 6 hours before bed..

• Refuse food 3-4 hours before bedtime.

• Move a lot during the day, engage in physical activity. But don't exercise right before bed..

• Do not watch TV, do not use your phone or other gadgets 30 minutes before bedtime.

If, nevertheless, it was not possible to cope with insomnia, seek the advice of a doctor.. After all, insomnia and poor sleep quality are very bad for your health..

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