Getting rid of insomnia can be a very difficult problem to solve, especially on your own without help. Many people in the world today struggle from sleep disorders. It’s never a great feeling when you have to wake up in the middle of the night, stay up late or remain awake for the better part of the night. Insomnia can be defined as the inability to get the amount of sleep that is needed to wake up feeling refreshed. We are going to give you some great sleep cures that will help you get to sleep fast without pondering life. People are wired differently, and they may require varied amounts of sleep. However, the term insomnia is heavily reliant on the quality of your sleep as well as how you feel thereafter. Even if you wake up feeling somehow fatigued, you may still be a victim of insomnia. Insomnia is prevalent in adults and some teenagers.
Common causes of insomnia
Though insomnia is a sleep disorder, it can be triggered by a number of factors which may vary from one individual to the next. However, the truth is, lack of sleep is never a good thing. The various factors may be:
• Depression- a depressed individual usually feels emotionally flat and hopeless. It’s very common for such a person to sleep for few hours, or not at all.
• Medical conditions- sleep apnea, chronic pain, cancer, asthma and many other disorders can lead to a lack of sleep. When the body is weak, it gets really hard to sleep.
• Stress- the most prevalent factor in all the cases that insomnia is associated with. When a person is stressed even if they are tired, it may be tough for such a person to fall asleep.
• Some medications- some of the drugs that are prescribed by a physician may result in sleep loss. These drugs include antidepressants, corticosteroids, thyroid hormones, some contraceptives, among many others.
• Chronic anxiety disorder- This condition is associated with a constant and intense feeling of anxiety. Anxiety better known as worry can be a cause of insomnia if experienced in chronic levels.
• Other causes can be psychological. Someone might face a psychotic breakdown, especially if they have been through traumatic experiences.
Insomnia can be in a variety of symptoms. However, the most common symptoms are:
• Daytime drowsiness
• Feeling fatigued most of the time
• Loss of concentration during the day
• Not feeling refreshed after sleep
• Waking up too early in the morning
• Getting up deep into the night and failing to sleep again
• Relying on drugs to induce sleep
• Difficulties falling asleep even when fatigued
• In some severe cases, no sleep at all.
To accurately diagnose insomnia, bear in mind that insomnia isn’t a one day case. The symptoms should be recurring and severe. Many people with insomnia feel these symptoms for over a month.
Effects of insomnia
Lack of sleep has no positive impact on your body’s health and motivation to thrive throughout life. It’s common to hear some people brag about how they may not require sleep long hours. It’s human to envy them for their long hours. What you may not know, or may choose to overlook, is the fact that most of these individuals may be suffering from chronic insomnia. Not enough sleep may result in:
• Feelings of sleep during the day
• Weight gain which becomes a nuisance to lose
• Weakened immune system
• Elevated level of blood pressure
• Reduction in the concentration
• Motor function is reduced
• Enhances the development of mental condition like depression and anxiety
Now you know. You needn’t be a hero against sleep because you will lose rather terribly.
The first step towards recovery is usually acceptance. You have to embrace the fact that you may have a chronic sleep disorder. From there, it’s relatively easy to look for possible solutions. Becoming a sleep detective is what you should in fact be. Insomnia may be just acute, especially if that is after a traumatic condition. However, the chronic condition may be tied to an underlying medical issue or some psychological conditions.
Some of the conditions that may be causing your sleep lapse maybe the simple things that you have perhaps been ignoring. Some of the conditions that may interfere with the quality of sleep:
• Ensure that your environment isn’t too noisy, too uncomfortable or too bright.
• Avoid watching TV, playing computer and phone games, or the general use of devices in bed
• Avoid caffeine beverages eight hours before you sleep.
• Ensure that your sleep schedule is regular.
• Avoid late evening exercise
• Avoid use of drugs to fall asleep
Sometimes you dig too deep trying to look for some causes of insomnia while the answer is right before your eyes. Ensure that you take a close look at your routine. Some of your bad habits maybe making your journey to dreamland difficult. Sleeping at approximately the same time is a good place to start. Ensure that you keep a diary of that will prevent you from having naps during the day. You should ensure that you keep off caffeine beverages.
Your meal time should be very late, although certain people find success in going to sleep on an empty stomach. Sometimes going to bed with heartburn or a full stomach may make sleeping tough. You should also ensure that you get enough exercise. Regular exercise is essential in making your sleep better. Though it may not take a day or two doesn’t mean you shouldn’t try.
Those preparations mean nothing if at all the condition of your home and bedroom are not conducive. To better the environment you sleep in, you have to ensure that the bedroom is like a little cave. Quiet, dark, crisp and clean. The primary sleep disruptors you can get on any day are noise and too much light.
Ensure that you get a fan if your room tends to get too hot. Black curtains should block out the excess light. The bedding should be well cleaned if you are to stand a chance at good sleep. Avoid exciting or involving activities or intense emotions on or before bedtime. Big discussions, arguments or exercise before bedtime gives you what we call a shot of adrenaline. Sleeping after such happenings may be quite difficult. Instead, resort to peaceful conflict resolution, reading, listening to soft and soothing music. The lights should be off or low during the entire time.
Kick electronic devices out of your bedroom. The only light emitting device that you should keep close by should be your phone and a flashlight. Let the other devices stay in the living room or wherever else you can find space for them. Light inhibits the body’s melatonin, and the results are a lack of sleep.
Get comfortable by ensuring that your bed is comfortable. A worn out mattress or pillow can ruin your chances towards good sleep. Most of the people sleep in an environment that they actually don’t know is uncomfortable. Good beddings should be able to help you maintain or even improve your posture. However, if you wake up feeling like you’ve been working as a handyman at the auto part store you should consider changing your bed. A good bed should be comfy not a place where you persevere.
Bathing before going to bed has countless benefits. Anyone who has a problem falling asleep should consider bathing regularly. As a cult follower ensure that you adhere to your bathing ritual, and you will notice that you will be able to sleep for longer and more soundly. A warm and soothing bath almost acts like a sedative for little children; you are no different. Make sure that you are using proper lotion techniques to keep your skin dry and healthy to help falling asleep easy.
Though the illness is inevitable, some cases of stress are just your own doing. The more you’re afflicted with something, the most monstrous it becomes. You should not let the thought of going to bed weigh so much on your mind. Getting rid of insomnia starts with removing those late night anxieties.
Worries about sleep and waking time will most likely blow your chances for a good night’s sleep. You should consider making some plans for the things that would inevitably need to have some adjustments made. For example: in an instance where you have woken up in the middle of the night, and you cannot fall asleep again, don’t keep on tossing and turning. The best option is to get out of bed and do something that will help you relax. A bath, reading and listening to some soft and soothing music should work.
Bedroom clocks are the worst thing that you can have in your room, especially if you suffer from insomnia. Watching the minute clock drag along minute by minute is not an exciting affair. Let the alarm wake you up but don’t just lay there waiting for the alarms sound. You will most likely wake up feeling less than relaxed. Instead, try a clock that doesn’t light up your room, but you can’t be seen when lying in bed.
Most people fail to have a good night’s sleep because they just have a negative attitude towards sleep or the bedroom. The bedroom should be a place of rest not anything like a gym session that will leave you feeling drained and exhausted. Having a positive attitude about sleep in general, is a great place to start. You are capable of many things when you believe, falling asleep included.
One of the basic things that every person who suffers from insomnia should try and master is the art of relaxation. The word relax is sometimes misunderstood. You should ensure that once you are in bed, you let go of everything. Leave all your problems by the door when you enter the problem and you can resume worrying about them on the next day after you sleep and rest. That way you’ll be ready to face even the complex tasks with ease. This process is not always as easy as it seems and will look like a mumbo-jumbo idea to many people.
When you feel like you are less than relaxed, consider taking some deep breaths. Try to stay even out of your own head. The biggest problem with worrying and overthinking things is one rarely comes up with any meaningful solutions. The breathing exercise should save you from yourself, and you will be able to sleep more soundly. Learning how to cure insomnia starts with a persistent attitude and an open mind.
Dietary solutions to cure insomnia fast
Sleep problems will definitely have your mind racing, trying to come up with ways to make the situation better. A change in your dietary habits may do you a wider good. A warm glass of milk with a little honey works wonders. Over the years, this mixture has been used to put down tough kids. If you are hypersensitive to dairy products, you still have a lot to choose from. With almond and coconut also favorite candidates. Chocolate cookies have a sedation effect on most people. Combined with milk, they should be able to knock you out. After all, it’s what you’re after. Ensure that you have a snack before or at bedtime. With the blood rushing down to the stomach to provide the necessary energy the mind will be at ease, and it’s easier to fall asleep then.
Some foods are rich in the chemical Tryptophan, and they will efficiently aid in rectifying your sleep disorder. Some of these foods are chicken, turkey, soybeans and tuna. Ensure that you avoid eating large portions of food, or a heavy diet, at least, four hours before you go to bed. When you overfeed, you are most likely not going to fall asleep due to the discomfort. Let your diet be average and balanced. Some herbs in the market are just there to take advantage of you condition. You should be careful before ingesting some of this so-called fast acting remedies. Insomnia treatment is a gradual process, anyone promising instant cure is a fraud. However, some of these herbs work like magic. A good example is chamomile tea.
Melatonin is a hormone produced primarily at night, by the body. Melatonin supplements, however, are very useful in the short-term. The next day, you can expect some feelings of drowsiness. If all the methods do not work for you, then it’s time to get those simple over the counter drugs that will definitely knock you out. Most of the antihistamines have the sedating effect, and you can pop a few to get some rest. Beware, though, the relief is usually temporary. Continuous usage is bad for your health in the long run. Mostly, they end up worsening insomnia thus they only should be used as a last resort.
Seeking professional help
If the insomnia isn’t responding to other treatments, then it’s time to see a doctor. The doctor will diagnose the possible causes of your insomnia and may prescribe some treatments which may include CBT. CBT is Cognitive Behavioral Therapy in full. This treatment works by breaking the insomnia’s cycle, or by reversing it. At all times, prayer is always active. When you cannot get yourself to sleep, try to meditate and pray. In addition to removal of stress and anxiety, meditation and prayer are responsible for the ease of pressure. Everything is possible if you just believe. If you believe you’ll get over it, you surely will.