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How to beat insomnia

What You Need to Know About Insomnia and How to Beat it

Insomnia

is one of the most common disorders of our present times, which causes a person to have difficulty sleeping or staying asleep for standard durations, in this article we discovery how to beat insomnia and insomnia causes.
They wake up too early and can feel tiredness and reduced energy levels due to little sleep. The worst part of Insomnia is that it can adversely affect your social life and productivity at work. Today we will discuss everything you need to know about Insomnia, for example, what is Insomnia, the Causes of Insomnia, and what you need to do to counter it by changing your daily habits.

What is Insomnia?

In simplest terms, Insomnia is defined by the lack of the following:

  • Ease of going to sleep.
  • Not staying asleep in the night.
  • Not getting a whole night’s sleep.

What Are Some Common Symptoms of Insomnia?

It is always good to know what the symptoms of Insomnia are so you can start tackling it before it becomes chronic. Some of the symptoms of Insomnia are as follows:

  • You regularly have sleeping difficulty.
  • You wake up too early, which is usually less than 5 hours of sleep.
  • Have short periods of rest and wake up early in the night.
  • Not feeling well-rested even after 8 hours of sleep.
  • Feeling irritable all the time coupled with depression and a tinge of anxiety.
  • An increasing amount of mistakes and errors in judgment.

how to beat insomnia

What are the Insomnia causes?

In this section we will tackle each main type of Insomnia which is based on the duration of a patient having these symptoms. Following are critical factors considered as causes of Insomnia:

  • Having a lot of stress. It can be from anything, your work deadlines, your grades at graduate school, finances and family issues, the death of a loved one, or even as complicated as a complicated relationship.
  • Some sort of upsetting or a traumatic episode that caused you stress. It isn’t losing a close loved one; pass the bill and move on to the next life. Most of us feel that the death of a beloved is the saddest and traumatic experience in life.
  • Physical pain caused by injury or your sedentary lifestyle. Physical pain can cause you to have sleep difficulty, primarily due to a sedentary lifestyle—not taking breaks or stretching after long work hours.
  • Jet lag from traveling. This is relatively easy to counter, but it is unavoidable if you travel a lot.
  • It is caused by certain medications you are prescribed. Most medicines cause specific reactions in your body to heal it, which can kickstart the body’s functions, especially when you sleep. Avoid medicines like these before going to sleep.

Long-term Insomnia is prolonged for the least three months and can be longer. Following are some of the causes of chronic Insomnia:

  • Certain medical conditions such as having back pain or chronic arthritis.
  • Having long-term anxiety and depression.
  • Drug abuse.

How Common is Insomnia?

Almost 70 million Americans have problems with Insomnia every year, which makes it pretty common. In the adult demographic, it is believed that 50% of the adult population is afflicted by Insomnia, whereas 15% has chronic Insomnia.

This is an alarming number when science is available on tackling it and making work and life balance.

What Are Some Risk Factors Associated with Insomnia?

You will be surprised to know that Insomnia is not associated with the working class; it can happen to any age and both men and women. Following are some risk factors that can assist in having Insomnia:

  • If you have stress, you are more likely to get it.
  • Emotional disorders are also a red flag.
  • Making lesser money than your peers.
  • Sedentary lifestyle in today’s IT age.
  • Irregular hours of work can facilitate it much easier.

How To Beat Insomnia?

Asking the question:

what is Insomnia? It is the first step towards tackling your problem. You can follow the following tips to learn how to beat Insomnia and enhance your chances of fighting significantly and curbing this problem:

  • Always make sure to sleep and wake up at the same time on most days of the week.
  • Have an active and healthy lifestyle; the more your body relaxes, the easier it will be to sleep.
  • Please consult with your doctor about which medicines are causing irregular sleep and reduce them as much as you can.
  • Limit the number of naps you take during the day. Sleeping a complete cycle is more beneficial to you in the long run.
  • Avoid using caffeine and nicotine at least one hour before going to sleep.
  • Start practicing a relaxing bedtime routine just before you go to bed, for example, reading a book or taking a warm bath, meditating, or even praying.
  • Avoid using screens near your sleep time like laptops, TV or mobile phones. Keep them out of your room for the maximum amount of seclusion from screen radiations that cause your eyes to stay awake while your body is ready to sleep.
  • Make sure your bedroom has no lights whatsoever, and it is in complete darkness, which helps your body completely relax and go to sleep.
  • Using essential oils has been a practice of eastern countries for a long time, and they still practice it today for good sleep. Some cultures massage their heads with mustard oil in summers or olive oil in the winters to relax. Some people massage their necks, feet, and hands with essential oils to calm their muscles, making it easier to get a deep and relaxing sleep and can help you on how to beat Insomnia.

Conclusion:

We are pretty hopeful that now you know what is Insomnia and how to can treat it. The real issue here is that Insomnia is actually quite common. With our stressful lifestyles, using screens all day and drinking coffee or tea causes our body to become used to these things and disrupt our circadian cycles.

No wonder previous generations used to sleep a lot earlier than we do today, giving them a lot more healthy lifestyle than us. Learn to change your habits to have better sleep cycles for a more healthy and stress-less life.

Written by Mary

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