A good night’s sleep is essential for maintaining overall health and well-being. If you experience trouble sleeping for a long time, it can affect your functioning and quality of life.
Adults need at least 7 to 9 hours of sleep every night. While the number of hours can differ for some people, quality of sleep matters the most. If you regularly have trouble falling or staying asleep and experience poor functioning throughout the day, you might be suffering from insomnia.
According to research, one out of four Americans suffer from insomnia yearly, and women are more likely to develop this sleep disorder than men. However, the good news is that 75% of people dealing with insomnia recover completely.
Symptoms of Insomnia
Everyone experiences trouble sleeping at some point during their lives. It can make it hard to determine whether you have insomnia or not. Here are some common signs and symptoms of insomnia:
- Finding it hard to fall asleep.
- Waking up several times throughout the night.
- Waking up early and not being able to fall back asleep.
- Experiencing daytime effects: trouble concentrating, slow reflexes, or feeling irritable and tired.
What Causes Insomnia?
You may experience trouble falling asleep due to many psychological and physical factors. While insomnia is a sleep disorder in itself, it is also often a sign of other underlying health issues.
1. Stress, depression, or anxiety
Psychological issues are some of the most common signs of insomnia. While insomnia can be one of the symptoms of stress, anxiety, and depression, sleep deprivation can worsen other related symptoms. You may also experience insomnia due to other psychological and emotional problems such as grief, anger, or trauma. Addressing these psychological concerns may help you deal with and recover from insomnia.
2. Medical issues
Many illnesses can also result in sleep deprivation. These include allergies, asthma, acid reflux, and more. Moreover, people suffering from chronic pain may also experience trouble sleeping.
Certain medications can also contribute to insomnia. Medications for ADHD, high blood pressure, thyroid issues, or antidepressants might cause this sleep disorder. If you feel your medications are the culprit for your sleeping issues, you can always discuss it with your doctor and get a new prescription.
3. Sleep disorders
Although insomnia is a sleep disorder, it can also be a symptom of other sleep disorders like sleep apnea or restless leg syndrome.
4. Genetics
Your genes affect many things, including your sleep. For instance, they may determine how much sleep you need. Research suggests that certain genes increase your chances of developing insomnia. It is estimated that genetics can increase your chances of developing insomnia by 31% to 58%.
How to Deal with Insomnia?
If you feel like insomnia is taking over your life and sleep deprivation is significantly affecting your functioning, it might be time to take certain steps to maintain a regular sleep schedule. Luckily, there are many ways to deal with insomnia. You can practice these methods yourself and pick whichever works best for you.
1. Get regular exercise
Exercise is essential for maintaining your overall health. Regular exercise has many benefits, including boosting one’s mood and energy, and facilitating better sleep. A study found that people who exercised at least 30 minutes a day for a week experienced better sleep and showed fewer signs of psychological issues such as depression and anxiety.
Exercise helps release endorphins. These hormones not only boost your mood but also make you feel energized. Moreover, exercise also boosts your body temperature, which increases energy. However, after some time, your body temperature starts to fall, facilitating sleep.
2. Practice good sleep hygiene
Sleep hygiene includes your sleeping environment and behavior. Practicing good sleep hygiene can help promote better sleep. For instance, you should create and stick to a regular sleeping schedule. This way, your body will get used to sleeping during particular hours. It is also necessary to avoid naps throughout the day to help sleep better at night. Good sleep hygiene can also include creating a relaxing environment before sleeping. For example, you can make sure that your bedroom is dark, quiet, and at a comfortable temperature. It might help to get rid of any noisy appliances and bothersome tech.
3. Nutrition
Your eating habits can also play an important role in determining the quality of your sleep. So, if you’re experiencing insomnia, you should avoid eating large meals at least 2 hours before bedtime. It is also necessary to avoid caffeine and alcohol for at least a few hours before you go to bed. However, consuming drinks such as warm milk and chamomile before bed can help promote better sleep.
4. Relax before bedtime
Relaxing before bedtime is key to getting a good sleep. Completing all your demanding tasks in the morning or afternoon is recommended so you don’t have to worry about anything at night. You can also dim the lights, lower the temperature, and block out any noise to create a relaxing and distraction-free environment. It is also crucial to avoid any screens, such as your phone or the TV, at least one hour before you go to sleep.
After you have created a relaxing environment, you can engage in different activities to help you sleep better. For instance, you can read a book, try journaling, or practice breathing exercises to help your body relax.
5. Meditation
Meditation includes breathing slowly and steadily while in a distraction-free environment. Meditation has many lifestyle benefits, including promoting better sleep. You can meditate whenever and wherever it is comfortable for you. However, if you don’t have much time, try incorporating two 15-minute meditation sessions into your day.
6. Supplements
Many supplements are known to promote better sleep. For instance, magnesium is a mineral that relaxes muscles and reduces stress. This may help improve your sleeping patterns.
Likewise, melatonin is a naturally occurring compound that can help you sleep. It is recommended to take melatonin supplements at least 30 minutes before going to bed. While melatonin supplements are generally safe to use, high doses or long-term use may have some side effects.
7. Sleeping pills
Sleeping pills should be used as a last-minute resort. While sleeping pills can help you sleep better, they are not a cure for insomnia and should not be taken for more than ten consecutive days. Long-term use of sleeping pills can also make insomnia worse. However, you can use over-the-counter pills for temporary relief from insomnia symptoms.
Concluding Thoughts
Sleep deprivation, especially if it starts affecting your quality of life, can be a major symptom of insomnia. You may experience trouble falling or staying asleep and feel tired or unwell throughout the day. However, getting enough sleep is crucial for your health.
So, if you’re suffering from insomnia, it is necessary to try to regulate your sleep schedule with home remedies, exercise, and supplements. If none of these work, it is recommended that you seek professional help as soon as possible before your health begins to suffer.