Sleep disorders can turn a good night’s sleep into a nightmare. But what are the main problems? And how to control them so that sleep is essential to our quality of life?

Sleep cycles

At first, you should know that sleep is divided into four cycles lasting about 90 minutes each:

The first, sleep is characterized by a slowing of the brain and regular breathing. At this point, the surrounding noises are noticeable. The second round, called light sleep is a transition between sleep and REM sleep. REM sleep, you will understand, is the third phase of sleep. Once the period of REM sleep over, you fall into a deep sleep. During this last phase, brain activity slows and REM sleep moves. This is the time of dreams. Waves emitted by the brain is rapid, the face comes alive and breathing is irregular. Despite these signs of awakening, sleep is very deep.

Insomnia

Among the sleep disorders most frequent insomnia tops the list. It may be acute (lasting two to three weeks) or chronic. Approximately 13% of Canadians are met.

sleep-disorder

Its causes

The causes of insomnia are varied. Brightness, ambient noise, the content and timing of meals may explain the phenomenon. Stress, anxiety, depression and the anticipation of a sleepless night may also prevent you from sleeping.

Overcoming Insomnia

Certainly, there are medications to help you sleep. However, many people are able to fight insomnia by observing a few simple rules: fold when sleepiness appears;

* Respect the sleep cycle;
* Take a warm bath or shower, never hot (e);
* Lower the temperature of your room, keeping your feet warm;
* Eat light;
* At dinner, avoid red meats, spicy foods, alcohol, coffee and tea. Prefer dairy products and teas;
* Do not stay in bed when you’re awake;
* Get up at a fixed time;
* Do not do other activities in bed other than sleeping or having sex;
* To avoid rehashing your problems, your memories, your hopes. Evacuate before you fall asleep;
* Avoid naps during the day.

Snoring

Nearly one in two adults snore occasionally. For some, the noise level is comparable to the passage of a truck! phenomenon is due to the relaxation of soft tissue and uvula. These vibrate the air flow, causing a very characteristic sound. This can be increased in people with overweight, oversize tonsils, nasal congestion or after drinking alcohol or tranquilizers.

To counter the problem

Few things simple can reduce or eliminate snoring: Avoid taking alcohol or sleeping pills;

* Keep a healthy weight
* Sleep on your side or stomach;
* Support your head with a pillow that lengthens the neck. should have some surgery, conventional or laser, to curb the phenomenon. However, success is not necessarily guaranteed.