Insomnia affects as many as 35% of adults.
Nearly 15% of adults have chronic insomnia. The reason for this could be waking up too early, stress, mental health disorder, and so on.
Struggling to fall asleep can take a toll on your well-being. Nobody wants that, right? Here the good news is that many insomnia cases are curable. You can introduce a few changes to daily habits, and you are good to go. This puts an end to all the frustration due to sleeplessness.
But first things first, let us look at the details of what leads to insomnia!
Irregular sleeping patterns – The body is equipped with the internal clock known as circadian rhythm. It carries out the essential functions. The most popular circadian rhythm is the sleep-wake cycle.
Irregular sleeping patterns can cause misalignment in the circadian rhythm. The well-known reason for irregular sleep patterns is shift work and jet lag.
In shift work, people have to work through the night. In comparison, jet lag has a negative impact on sleep because the body is unable to adjust to the rapid changes in the time zones. Both of these reasons disrupt the circadian rhythm and lead to insomnia.
Stress – If you feel distressed frequently, then it is a challenge to your resting patterns.
The reason for stress could be any – work, personal life, etc. If any of you have witnessed a terrifying or traumatic situation, it could also be post-traumatic stress disorder. This stress can make it hard to go to bed.
Medical problems – There are many disorders or conditions that aggravate insomnia, like asthma, hyperthyroidism, kidney disease, and so on.
Furthermore, there are various mental health conditions such as depression and bipolar disorder that create sleep problems.
According to a study, nearly 40% of the people who have insomnia are found with a mental health disorder. Additionally, experts say that poor sleep can worsen the problem of anxiety and may even lead to an increased risk of suicide in individuals with depression.
Lifestyle habits – Unhealthy habits in routine can also put you at more risk of suffering from insomnia. The examples of these habits are –
- Working late in the evening or using electronic devices till late at night.
- Napping more in the afternoon.
Sometimes people also do not pay attention to their diet that triggers sleeplessness. For instance – consuming more caffeine and that too in the evening makes it harder to fall asleep.
Some people think that alcohol can help you doze off, but it can actually turn around the situation. It disrupts your slumber time and causes non-restorative sleep.
Similarly, eating spicy foods late in the evening puts more pressure on the digestive system, resulting in resting problems.
Till now, we have filled you with the reasons that cause disruption in your slumber. Now, let’s understand how you can beat this disruption.
Get up at the same time – Who doesn’t like to rest late and more on the weekends, especially if you have gone through poor sleep during the week? But if you are facing the problem of insomnia, then you need to break this cycle. Medical experts advise you to get up at the same time every day so that the body becomes well-versed with the time that you wake up.
Health supplements – If you stay awake for an extended period of time, then it is natural that your energy level drops down. And if you are not getting enough sleep, then how can you regain this energy? Hence, experts recommend taking health supplements to regain energy. Also, if you become restless at night and keep on tossing and turning, these supplements can help you provide relief.
Moreover, do not drink a lot of fluids before bed as it will cause frequent visits to the washroom that will trouble your slumber.
Limit naps – Are you among the one who thinks that napping is the best way to catch up on sleep? Well, it is not always the case. It is advisable to establish regular sleeping patterns, and napping can have a detrimental effect on the quality of sleep.
Physical exercise – Indulging in physical exercise regularly helps you fall asleep quickly. According to experts, doing at least 30 minutes of moderate aerobic exercise daily can actually make a difference to your resting patterns. How does exercise aid your slumber? It increases your body temperature and then brings it down. This is a similar change that happens before sleeping. So, the similarity between changes signifies that it’s time to go to bed. However, do not exercise immediately before bedtime as it can have a stimulant effect on the body. It is advisable to exercise at least 2-3 hours before dozing off.
Cognitive therapy – Cognitive behavioral therapy (CBT) is an effective treatment for people dealing with chronic sleeping. It helps people to identify the reasons and inappropriate thought patterns that are disrupting their sleep and helps in controlling negative thoughts. It gives adequate information about sleep norms and age-related sleep changes. Hence, it helps in setting proper sleep goals.
Comfortable sleeping environment – Your bedroom should have a comfortable environment that promotes a good siesta. Arrange the temperature, lights, and noise accordingly. The mattresses and pillow should also feel comfortable. Blackout the curtains or use an eye mask to block out light. Therefore a comfortable and peaceful environment has a lot to do with your slumber.
Reduce the amount of stress – In the present times, individuals are dealing with a lot of stress. Adopt some relaxation techniques for it. For instance – deep breathing, progressive muscle relaxation, and meditation. This will relax your mind and body at the same time.
To sum it all up
Trying the above-mentioned methods will definitely work for you if you are dealing with insomnia. Put in a little effort, and you are good to go. It is a matter of your overall well-being. After all, there is an Irish proverb that says –
“A good laugh and a long sleep are the best cures in the doctor’s book.”