Around 10%-30% of people worldwide suffer from insomnia. And while many people consider it to be a small issue, for others, it can have a devastating impact on their entire life. Sleep is a crucial component of our lives, and we need it in order to relax and allow our brains to rest.
If you suffer from insomnia, you can get more emotional, groggy, unable to focus on the basic tasks, and more susceptible to viruses. Nonetheless, insomnia does not just emerge out of nowhere; there is almost always an underlying cause for it.
In the article below, you will learn why insomnia may appear and how to treat each problem. We’ll talk about stress, anxiety, and depression, uncomfortable sleeping conditions, jet lag, use of drugs, alcohol, or caffeine, smoking, shift works, and some more. Read on, visit https://nuglmagazine.com/8-ways-to-get-better-sleep-at-night/, get familiar with the most common causes of insomnia – and make sure you know how to deal with them.
Insomnia due to Stress, Anxiety, and Depression
There is a clear link between insomnia and stress, anxiety, and depression. If you are feeling stressed, anxious, or depressed, your body reacts in a variety of ways. It has been shown that prolonged stress can lead to periods of sleep deprivation. People with depression may have trouble falling asleep or staying asleep. If you do not deal with the underlying issues, you are more prone to get insomnia. Here’s what you should do:
- Practice mindfulness: Mindfulness is one of the most effective ways to reduce stress, anxiety, and depression. It may not seem too helpful for treating insomnia, but it is very important. Only when you are aware of your thoughts and feelings can you deal with them.
- Get enough sleep: If you are struggling with insomnia due to stress and anxiety, your body may be exhausted as well. Getting enough sleep will help you feel more rested.
- Talk to someone: As we have previously mentioned, talking about your problems is one of the best ways to deal with them. Find a friend or a family member, and share everything that’s bothering you.
Uncomfortable Sleeping Conditions
Getting a good night’s sleep is one of the most crucial parts of our lives. If your bedroom is not comfortable enough, you may experience difficulty in falling asleep. Here are some tips on how to make your bedroom more inviting for sleeping:
- Make sure the room is dark: Even if the sun is not too bright, the light can still affect your sleep quality. If you can’t cover all windows, use an eye shade or black out curtains.
- Keep it quiet: There is nothing worse than loud noises when you are trying to fall asleep. Make sure your neighbors know that they should be quiet after a certain time of night. If it’s not possible, try using earplugs or a white noise machine.
- Decrease the temperature: When you get warm, your body tries to cool itself down by sweating. If this happens at night, you will end up waking up several times during the night. When you can’t change the temperature outside, use an air conditioner and/or a fan to keep it as cool as possible.
- Keep the bed clean: A clean bed will make you feel more comfortable and relaxed. Washing your sheets regularly will help you stay healthy and avoid dust mites and other allergens.
Jet lag is probably the most common cause of insomnia among travelers. The main reason for this is that your body has to adjust to a new time zone. Your internal clock gets confused, so you may struggle with waking up early, getting tired earlier than usual, or sleeping in later than normal. Here’s what you can do to avoid jet lag:
- Start adjusting your schedule before you take off: Try to go to sleep earlier, wake up earlier, and eat meals and snacks at different times than usual. This way, your body will have more time to adjust to the new time zone before you arrive at the destination.
- Exercise regularly: It has been shown that exercising regularly regulates your circadian rhythm. If you exercise during the day in your home time zone, it will help you get rid of jet lag faster.
- Don’t rely on sleeping pills: Sleeping pills are usually used to treat insomnia, but don’t use them when trying to avoid jet lag. They will only make you sleepy at the wrong time of the day, which may then result in insomnia. If you need a pill to help you sleep in a new time zone, try Melatonin – it is a natural hormone produced by the body and commonly used to regulate sleep-wake cycles.
Shift work can affect your sleep in a variety of ways. If you are working for an extended period of time in the opposite time zone, it may be hard to adjust back to your home time after the vacation is over. Shift workers usually suffer from insomnia, so here are some tips on how to make shift work less stressful:
- Make sure you have a nice, dark room: If your bedroom is not dark enough, you will have a hard time falling asleep. Make sure it is as dark as possible.
- Keep it quiet: Even though there’s no sun, you may still be bothered by noise during the night. You can use earplugs or a white noise machine to make sure it’s as quiet as possible.
- Set an alarm clock: After a long day at work, you may be tempted to sleep in. Set an alarm clock to make sure you get up on time.
If the shift work is not your choice and you can’t avoid it, try to keep your home time schedule as similar to the one at work as possible. If you are having trouble sleeping, try to avoid working during the night and limit your coffee consumption – both will help you sleep better.
Alcohol and Caffeine Consumption
Alcohol and caffeine are both stimulants. When consumed in the evening, they can interfere with your sleep. If you consume alcohol regularly, your body needs to adjust to the withdrawal symptoms, which may result in insomnia. Caffeine can also have a negative impact on sleep quality. Here are some tips on how to reduce the consumption of these substances:
- Avoid alcohol at night: Although it may seem like a good idea to have a glass of wine before going to bed, it can actually affect your sleep quality. Try to avoid alcohol at least 2-3 hours before bedtime.
- Limit your caffeine consumption: When consumed in high amounts, caffeine can have a negative impact on your sleep quality. It takes an hour for caffeine to leave your body, so try to avoid coffee in the afternoon. If you drink coffee regularly, limit the amount to 1 cup in the morning and 1 cup after lunch.
If you think that alcohol or caffeine is affecting your sleep negatively, try to gradually reduce the amount you consume. If you are having trouble sleeping, talk to a doctor about it – she may be able to help you find out what’s causing the problem and come up with a solution.
The Bottom Line
Not getting enough sleep can have a devastating impact on your life. It can affect your mood, make you unable to focus, and make you stressed and anxious. Moreover, if you are not getting enough sleep, it may become harder to fall asleep the following night.
Don’t let insomnia ruin your life – make sure you know how to deal with it. The first step is to figure out what’s causing the problem, and then take action. In some cases, insomnia can be a sign of depression or anxiety – so if you’ve tried everything else and still can’t fall asleep, talk to a doctor about it.