Sleep is considered the pillar of physical and mental well-being. Doctors recommend nearly 7-9 hours of sleep to stay healthy and function efficiently. When we do not get a good night’s sleep, we wake up feeling irritable, angry, and unable to perform well. Lack of sleep affects mental functionality and can be harmful to physical health.
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Have you been having trouble sleeping? Is your sleep deprivation affecting your mood, health, and relationships? If yes, we can help.
Keep on reading to find the best tips you can follow for beating insomnia and enjoying a good night’s sleep.
What Is Insomnia?
Insomnia is a common sleeping disorder in which individuals find it difficult to sleep, stay asleep or experience episodes of waking up in the middle of the night and not being able to go back to sleep. Many people experience the inability to sleep sometimes however this is not necessarily insomnia. Insomnia is a chronic condition where individuals struggle with sleep for days going on months.
Possible Causes of Insomnia
There are many reasons why one may be experiencing insomnia. It is often linked with other underlying mental and physical conditions. Here are some probable causes of insomnia:
- Stress and trauma
- Anxiety, depression, and other mental disorders
- Disrupted circadian rhythm due to traveling or work
- Poor eating habits
- Health conditions like cancer cardiovascular disease, etc.
- Physical illness or injury (back pain, arthritis, etc., )
- Some medications
Tips for Beating Insomnia
This may seem like clichéd advice but exercising regularly can help your sleep schedule. The underlying mechanism behind this deduction is still under study. However, research indicates that exercise helped reduce insomnia and other sleep complaints in individuals. Moderate aerobic exercise is considered best to help with insomnia. Research has shown that the effect of aerobic exercise on individuals suffering from sleeping disorders is similar to that of sleeping pills.
Limiting Caffeine, Alcohol, and Nicotine Consumption
Did you know that one drink of caffeine stays in your system for up to eight hours? Caffeine is a popular stimulant that helps wake one up by the increasing activity of the brain and nervous system. Furthermore, it helps one feel refreshed and helps one focus more. Your caffeine consumption should be limited to one cup a day as it may be a contributor to your sleeplessness.
Alcohol is also notorious for disrupting sleep. Therefore, one should not consume alcohol for at least four hours before going to bed. Nicotine is a stimulant drug that can help one focus better. However, it can disrupt sleep therefore; nicotine consumption should be reduced.
Eating Light at Night
If you eat a meal that is too heavy or too spicy at nighttime, it might cause digestion problems. Your stomach issues will then keep you awake. Therefore, it is best to have a light meal for dinner to avoid potential sleep deprivation. If you feel hungry before sleep, try to opt for healthy and nutritious options like fruits and yogurts rather than spice-packed meals so you can sleep peacefully.
Keeping a Schedule
People often oversleep or stay awake too long at the weekend which sets their natural clock off. This could lead you to experience sleeplessness. It is best to stick to a sleeping schedule to avoid sleep troubles.
Take a Breather
Some people go to bed and are still worried about their work targets or some unfinished tasks. This can cause them to feel stress and anxiety leading to sleep deprivation. Take a breather and leave your worries outside the bedroom. When you try to sleep, try to stay in the present and get good sleep instead of worrying about everything else.
Turning Off Electronic Devices
If you are used to staring down at a screen until the point you get into bed to sleep, you might have a problem. Electronic devices emit blue light, which is meant to keep people from alerts and may cause them to lose sleep. Therefore, as a rule, switch off all your devices an hour before bed.
Lack of sleep can cause one to become cranky, irritable, and underperform at work or in academics. Insomnia is a chronic lack of sleep that can have detrimental effects on your physical and mental health. If you feel like following all the tips mentioned above is difficult, try to incorporate some of them. You will surely see results.