What You Need to Know about Insomnia
A lot of people nowadays are suffering from insomnia. Insomnia is the lack of ability to get the sleep needed by the body to feel fresh and rested. It is not about the amount of hours you are having; it is all about the quality of sleep you are getting. Sleep is very important to people because it regenerates the body after a long day of working, studying, or performing any other activity.
What Are the Symptoms of Insomnia?
The following signs may tell you that you may be suffering from insomnia:
- experiencing trouble in getting to sleep at night,
- feeling tired and irritable after sleeping,
- waking up in the middle of the night and experiencing difficulty in getting back to sleep,
- waking up too early in the morning,
- having trouble concentrating during the day.
What Causes Insomnia?
Insomnia may be caused by a variety of factors. Some of them you might not even be aware of.
- Are you stressed, worried, feeling depressed? Feelings and thoughts are major contributors to difficulty in getting to sleep at night. Overthinking of things can keep the brain working overtime; therefore, it can’t send signals to the body to rest.
- Are you a coffee addict or a hardcore drinker? Coffee and liquor cause sleep deprivation since they contain caffeine or sugar, which makes the body feel restless and in high energy.
- Are you in medication? Some medications contain caffeine and have a side effect that causes you not to sleep.
How Can Insomnia Be Overcome?
Here are some guides to follow in order to defeat the inability to sleep and be able to rejuvenate your body:
- Examine what causes you to be sleep deprived. In order to know how to overcome a situation, you should know what causes you to be in that situation.
- Make a sleep diary. Monitor how many hours of sleep you are having. Examine yourself whether you feel tired after getting some sleep or if you are energized. List the thoughts and feelings you are having a day before taking a sleep. Taking notes or having a diary makes you more aware of how you feel and track down your sleeping pattern.
- Adopt a habit that can aid you in sleeping, such as
- having a peaceful, nippy, and shady room;
- avoiding brain-stimulating activities before going to bed;
- limiting alcohol and coffee consumption during the day;
- avoiding overthinking or overanalyzing things: the brain signals the body to rest; keeping the brain working at night or in your scheduled sleeping time will not help you get the sleep that you want;
- sticking to your sleeping schedule;
- practicing relaxation techniques: for example, deep-breathing exercises before going to sleep.
A very good sleep is very important. It helps you think wisely, speak clearly, and do things appropriately. It also keeps your body healthy. If you want to invest on something that is helpful for yourself, eat healthy, be happy, and get enough sleep because “health is wealth”.
Chronic Insomnia: Tips on How to Induce Sleep Naturally
Chronic insomnia is a sleep disorder associated with trouble of falling asleep that typically lasts for 4 weeks or longer. More often than not, it is symptom of another problem or cause which may include several medical conditions, medications, and substances. It can be triggered by stimuli such as prolonged stress and emotional upset.
Tips on Curing Insomnia
- Establish a consistent sleeping pattern.
Try sleeping at a particular time of the day or night for several consecutive days or weeks to establish a circadian rhythm. Circadian rhythms control a person’s sleep-wake cycle which primarily originates from the suprachiasmatic nucleus of the hypothalamic part of the brain. If this becomes consistent, it will be easier for you to actually sleep at that particular hour.
- Do not watch TV, do social networking, and do instant messaging at least 1 hour before your sleeping schedule.
Doing these activities will actually keep your mind alert and can disrupt your sleeping pattern. It is highly recommended that one has to relax his/her mind (that is, free from mind-boggling thoughts) to promote easier sleep.
- No coffee after noon time.
Coffee drinking can be attributed to the development of insomnia since it keeps you awake when you feel a little bit sleepy. If you cannot do away with coffee, at least limit your intake. It is advisable for you to only drink coffee during breakfast; just enough to fuel you through the day.
- Do not eat close to bed time.
As much as possible, eat your snack or dinner at least 4 hours before your sleeping time. Eating before bedtime can actually make you more energetic; thus, you may have trouble sleeping. If you get hungry, drink a glass of water instead.
- Do regular exercise.
Regular exercise can help improve sleep pattern since it can tire your body due to the calories burned during the activity. It is best that you do it in the morning. Do not exercise before bedtime since doing so can keep you awake for hours.