What is insomnia?

According to mayoclinic.org – Insomnia is the most prevalent sleep condition that makes it difficult to fall asleep, difficult to stay asleep, or induces you to wake up early and be unable to sleep again. When you wake up, you may still be exhausted. Insomnia may drain not just your energy and mood, but also your health, job performance, and overall quality of life.

It is important to take note that there are two types of insomnia – Primary insomnia and secondary insomnia. In this blog, we’ll take a look at the causes of insomnia and the steps we can take to solving sleep problems.

What are the causes of insomnia?

Primary causes of insomnia

Stress resulting from major life changes, such as job loss or change, death of a loved one, divorce, or relocation.

Noise, light, and temperature are examples of environmental factors.

Jet lag, a new shift at work, or bad habits you picked up from previous sleep problems can change your sleep schedule.

A tendency for insomnia may run in families, according to research.

Secondary causes of insomnia

It is common for stress to cause profound changes in the body that negatively impact sleep. These changes are triggered by work, school, and relationships. PTSD may result from repetitive exposure to traumatic situations.

Psychological disorders such as anxiety, depression, and bipolar disorder can negatively affect sleep. Negative thoughts and hyperarousal caused by these conditions can cause sleep disturbances. According to research, insomnia can worsen depression and anxiety disorders, thus increasing the risk of suicide in individuals suffering from depression.

Side effects from medications (10 types of medications that can cause insomnia)

Pain or discomfort from a wound or aches in the body.

Alcohol, which is a sedative that can make you feel sleepy, can actually worsen your sleep by disturbing your sleep cycle and causing fragmented, non-restorative sleep.

Unhealthy lifestyle habits can also cause insomnia. An example is the intake of caffeine within 5 hours from bedtime. The stimulant caffeine can stay in your body for hours, making it difficult to fall asleep and making insomnia a possibility when taken in the afternoon and evening. Nicotine, too, is a stimulant that has the potential to negatively affect sleep.

Other conditions such as ADHD, PMS and menopause, pregnancy or sleep apnea.

What if we ignore it?

Some may think this is just a small issue and will disappear, so what happens if we decide to ignore the symptoms and not finding a need to treat insomnia?

You may risk:

having mental health issues such as worsened depressions and anxieties

fatigue throughout the day

attitude becomes more grumpy

severe concentration problems and finding it hard to pay attention

High-risk health problems such as heart disease, obesity and high blood pressure

Slower reaction time that may lead to collision, especially when you are driving

10 best practical and proven tips to solving sleep problems

Simple sleep-improvement strategies include everything from maintaining a regular bedtime schedule to getting regular exercise. Stress from job and family obligations, as well as unforeseen problems like illness, might keep you up at night. It’s understandable that getting a good night’s rest can be difficult. Even if you can’t change the things that keep you up at night, you can change your sleep patterns. To get started, here are 10 ways to solve your sleep problems:

1. Maintaining a regular sleep routine is essential.

The recommended time for sleep is near 8 hours. Most people can attain this aim with no more than eight hours of sleep per night. It is important to keep healthy sleep habits while managing a fast-paced lifestyle. Try to keep the time difference between your weeknight and weekend sleep schedules to a minimum of one hour. Maintaining a regular sleep-wake cycle is easier if you’re a stickler for it. If you haven’t fallen asleep after around 20 minutes, it’s time to get out of bed and do something soothing.

2. Keep a food and beverage diary

Don’t let yourself get too full or too hungry before you go to sleep. Avoid consuming large or heavy meals within a few hours of going to bed. Discomfort may keep you awake at night. Tobacco, caffeine, and alcohol should all be taken with prudence. Cigarettes and coffee have long-lasting impacts on the body that can disrupt sleep for hours at a time. Even if alcohol induces drowsiness, it can cause sleep disturbances later in the night.

3. Create a relaxing atmosphere

Improve your sleep quality by making a sleeping space that’s perfect for you. With some people, it’s more difficult to sleep if they’ve been exposed to light. Think about how you can adjust the lighting and noise levels in the room to suit your preferences. Taking a bath or engaging in other relaxing activities before bedtime may help you get a better night’s sleep.

4. Limiting naps during the day is a good idea

Night-time sleep might be disrupted by long naps during the day. Take a 30-minute nap if you must, but don’t do it late in the day. However, if you work nights, you may need to take a late-morning nap in order to compensate for your lack of sleep.

5. Do some exercise each day

Improved sleep can be facilitated by regular physical activity. However, you should avoid being active too close to your bedtime. Spending time in nature on a daily basis may also be beneficial.

6. Manage your fears and anxieties

Before you go to sleep, try to put your worries and concerns to rest. Jot down what’s on your mind and put it away for the next day.

7. Reduce blue light exposure after 8pm

All colors of light help your body regulate its natural sleep-and-wake cycle. Blue light interferes with how your body prepares for rest because it interferes with the hormone melatonin. The most harmful type of light is the blue light emitted by electronic devices such as smartphones and computers. Either set your LED screens to a warm yellow tone in the evenings, or consider getting a pair of blue light glasses. Remember to also cut back on the screen time as the night kicks in.

8. Use the 4-7-8 breathing method

Your fight or flight response is controlled by the hormone cortisol, which is regulated by exercise. Cortisol released in too large a quantity too often can have negative effects on your health long-term. The 4-7-8 breathing technique is useful for reducing anxiety, improving sleep, managing food cravings and controlling emotions including anger

9. Listen to relaxing music

A study suggests that slow music or classical music is more relaxing and can help you sleep. Slowing the pulse and lowering stress hormone levels can be achieved with classical music or instrumental music. We’ve picked out a playlist here for you too, check it out below!

10. Ear plugs for sleeping

Most people use earplugs to sleep as well as to protect their ears against loud noises. Light sleepers and people living in noisy places can greatly benefit from them. It is definitely one of the best and fastest method to improve your sleep quality drastically. When you sleep with ear plugs, the quality of your sleep can be significantly improved. Earplugs for sleeping are often the only option for shutting out sounds while sleeping, such as highway noise or a snoring partner.

The difference between a troubled night’s sleep and a restful one can be made by developing healthy sleep habits. People with sleep disorders including insomnia, can all benefit from a set of behaviours and habits referred to as “sleep hygiene” that have been discovered by researchers. To obtain the sleep you need in this 24/7 world, you may need a little help from your sleep hygiene. To help you sleep like a baby, here are a few simple tips:

1. Stay away from stimulants such as caffeinated beverages and nicotine-containing tobacco products

The quality of a person’s sleep is negatively impacted by caffeine consumption. Caffeine is a stimulant that may keep you awake, as all coffee fan knows. As a result, four to six hours before you want to go to bed, stay away from anything with caffeine in it. The same holds true for those who smoke, and they should refrain from doing so right before going to bed.

It is true that alcohol can induce sleep, but this effect wears off after several hours, increasing the number of awakenings and diminishing the quality of sleep later in the evening. As a result, one to two drinks per day is ideal, or fewer, and no more than three hours before night.

2. Maintain a convenient Environment in Bedroom

Slumbering to the sounds of nature might be made easier with the right kind of surroundings. In order to create this type of setting, use sleeping earplugs or other kinds of ear blockers to reduce the loudness of outside noise. Blocking light using heavy drapes, blackout shades, or an eye mask sends a clear message to the brain that it’s time to wake up. Try to maintain a room temperature of 60 to 75 degrees Fahrenheit while also ensuring adequate airflow in the space. Make sure you use good pillows and mattresses in the bedroom.

Another thing to think about is whether or not your pet is waking you up at all hours of the night because of its presence. It may be beneficial to restrict your activities in the bedroom to nothing more than sleeping and having sex. Keep computers, televisions, and work equipment out of your bedroom to help you associate it with sleep.

3. Create a Calming Pre-Sleep Routine for Your Child

Prepare for sleep by engaging in activities that calm you one hour or so before you go to bed. The rise and fall in body temperature encourage sleepiness, as does reading or watching television, as well as practising relaxation techniques. Talking about emotional concerns, performing work, or engaging in other high-stress pursuits should be avoided. An increase in alertness is a common side effect of the stress hormone, which is released in response to physical and psychological stress. Try writing down your worries and then putting them away for a while.

As long as you’re really tired, go to sleep. When you can’t get to sleep, you’re only going to get more frustrated. You should get out of bed and do something soothing like reading or listening to music if you haven’t fallen asleep after twenty minutes.

4. Invest in the best sleeping ear plugs

These ear blockers are a simple, inexpensive, and efficient way to filter out sounds that would otherwise disrupt your sleep, such as road noise or your partner’s snoring. Common designs fit inside the ear canal by compressing during insertion and then extending once in place. Others are found in the outer ear canal.

While there are many various types of earplugs on the market, buyers should be aware that not all of them are intended for sleeping. Other earplugs for sleep are frequently designed for scenarios in which the user is in noisy work settings, concerts, or travel. The noise reduction rate refers to the amount of noise that the earplugs can block out (NRR).

Insomnia and Solving Sleep Problems