Insomnia is a common problem. Many people suffer from it. What can you do about it?

What happens when you sleep

When you sleep overnight you go through different stages, those stages alternate a few times a night.Stage 1: In this stage you are falling asleep. You are already asleep, but you are still easy to wake up. When someone comes into the room you are awake. In this phase, the activities of the floor of the mouth and chin muscles decrease. The muscle tension of the neck also decreases.Stage 2: In stage 2 you are already difficult to wake up. The muscles become even more relaxed.Stage 3: In this stage there are no more eye movements. There is almost complete muscle weakness, the heart rate and breathing become more regular and slower.Stage 4: In stage 4 you are in deep sleep. You have complete muscle weakness.In stages 3 and 4 you are both in deep sleep. These stages gradually merge into each other.

Normal sleep

An adult needs an average of eight hours of sleep per night. The need varies greatly from person to person. Children need more sleep than their parents. The elderly often sleep less long than middle-aged people.

Insomnia

Many people suffer from insomnia, about 30%. People who suffer from insomnia usually have a period of several days to several weeks when they suffer from insomnia. When insomnia lasts longer, it is called a chronic sleep problem.

What can you do about it?

Insomnia is not a disease but a symptom. You may temporarily have sleep disorders, such as with an exam, a move or a new job, in which case you can temporarily take a sleeping pill. Chronic insomnia can also be learned. People have sometimes developed all kinds of habits that maintain insomnia. Such as working late, arguing or watching exciting movies. But also drink strong coffee in the evening and strong drinks. If you have chronic insomnia, you should not take sleeping pills for too long. Go to the doctor for chronic insomnia.

Sleeping aids

Sometimes you can’t get rid of your insomnia with simple measures. It is then advisable to visit your GP. If it is a temporary problem, you can use sleeping tablets under doctor’s supervision. It is important to use sleeping pills as intended. They are not intended for permanent use. If you use them for too long, they no longer work as well. About sixty percent of people who come to the doctor with a sleeping problem are given a sleeping pill for a short period of time, usually a short-acting drug. The doctor also gives advice about sleeping position, hygiene, fresh air and behavior before going to sleep. In case of chronic sleep problems, they usually also do a psychological examination. Sleep problems can also be due to a deep, underlying cause in the personality or personal circumstances.

Tips for a healthy night’s sleep

• Do not exercise intensively before going to sleep. It does make you tired, but also alert
• Don’t smoke at night.
• Make sure your bedroom contains calm colors. Make it cozy and comfortable
• Don’t drink caffeine after 5 p.m.
• Don’t eat too late.