Stress and other reasons why you cant sleep

Insomnia is due to a variety of reasons. Here are some of them, according to MediCard President Dr. Nicky Montoya.

Stress

Stress as well as overthinking can keep you from getting a good nights sleep. To ease anxiety during bedtime, try to meditate and exercise during the day. If you wake up in the middle of the night and cant fall back to sleep, get out of bed and do something that relaxes you like reading a book or listening to music until you feel sleepy again.

Nighttime distractions

Noise, complete silence, temperature and mobile devices can also be reasons why you cant sleep. Make sure the temperature in your room is conducive to sleeping and opt for a night light instead of bright bulb. Avoid using your gadgets before bedtime as they emit a type of blue light, which can make you more alert. For those who have trouble sleeping in total silence, try listening to relaxing music of leave the electric fan on.

Irregular sleep schedule

Sleeping and waking up at different times, or sleeping in on weekends to make up for lost sleep on weekdays may be confusing your body clock thus you have trouble falling asleep on a regular schedule. To combat insomnia, make sure to go to bed and wake up at the same time every day.

Lack of exercise

Engaging in physical activities are beneficial to the body as they help fight off stress. Be wary though, and do not exercise prior to bed, as this wont give your body enough time to cool down, making it difficult to sleep. Work out three to six hours before bedtime to get the maximum sleep benefits.

Midnight snack

Late night snacking or eating a heavy meal before you sleep can cause insomnia, as metabolism is slower at night. Its best not to eat within two to three hours before sleeping as well as drinking less water at night to avoid getting up to go to the bathroom.

Things you need to know about heart attack

Heart attack remains one of the main causes of death every year. It happens when theres a lack of oxygenated blood flow to the coronary arteries due to plaque of buildup, causing permanent damage to the heart. It can strike anytime, reason why its crucial to know the important things about it.

The warning signs

Some heart attacks are sudden and intense while others start slowly. Thats why you need to spot its early warning signs and symptoms: chest discomfort, shortness of breath, nausea or lightheadedness, cold sweat, and pain in one or both arms, back, neck, jaw or stomach. Even if youre not sure that youre experiencing symptoms of heart attack, it is better to consult your doctor about it because patients usually make the mistake of ignoring these signs or waiting too long before they ask for help.

Silent heart attack

It can be as dangerous as a recognized one because the attack often leaves scarring and serious damage to the heart. Signs of a heart attack can easily be shrugged off because they are common aches, like experiencing extreme fatigue, indigestion, flu-like symptoms and jaw, shoulder or neck pain. People who experienced silent heart attacks realize it only after going through tests like Magnetic Resonance Imaging (MRI) or electrocardiogram (EKG). Further, those who suffered silent heart attacks are at risk of having potentially greater and fatal heart attacks.

First aid

Acting quickly and getting help immediately can help lessen heart damage and heighten the chances of survival. First, dial the emergency hotline immediately. If the person is unconscious, administer cardiopulmonary resuscitation (CPR). If you are the one suffering a heart attack, do not attempt to drive on your own. Keep calm and chew an aspirinwhich can prevent blood clottingif you are not allergic to it.

Heart attack prevention

Maintaining a healthy blood pressure, monitoring your cholesterol, quitting smoking, exercising, eating a balanced dietwhich contains fruits, vegetables, fiber-rich whole grains and fish that are rich in omega-3 fatty acidsand most importantly, having regular check-ups are some of the several ways to prevent heart attack.

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Stress and other reasons why you can't sleep - The Standard