How to Get Rid of Insomnia
Many of us experience situations in which we simply cannot fall asleep. More than that, it can also happen that we get up in the middle of the night and then stay awake for hours. If these situations are often and do not seem to go away, it means that you suffer from insomnia.
Insomnia is the inability to fall asleep or stay asleep during the night, which results in a non-restorative sleep. As different people need different amounts of sleep, insomnia is defined by the quality of the sleep and how we feel after we wake up, and not by the number of hours we sleep.
Symptoms of insomnia include:
– Difficulties falling asleep even though you feel tired
– Waking up a lot during the night
– Waking up tired
– Waking up too early in the morning
– Difficulties concentrating during the day
– Difficulties falling back asleep once awakened
To properly treat insomnia, once must need to find the main causes that led to it. Emotional issues such as stress, anxiety, and depression make up for half of all insomnia reasons. However, your daytime habits and sleep routine may also represent contributing factors.
Try and ask yourself the following questions in order to detect what causes you insomnia:
– Are you stressed?
– Are you depressed or feel emotionally flat?
– Do you struggle with anxiety?
– Are you in a difficult period of your life?
– Are you taking medications that might have insomnia as a side effect?
– Do you have health problems that might cause insomnia?
– Is your sleeping environment comfortable?
To fight insomnia, there are two important factors that need to be taken into consideration: quiet, comfortable sleep environment and a relaxing bedtime routine.
First of all, you need to make sure that your bedroom is quiet, dark and cool. Any sort of noise, light, and a bedroom that is too cold or too hot, an uncomfortable mattress or pillow can interfere with sleep and cause difficulties. Try and reduce noise as much as you can: turn off the TV, use ear plugs and close the window if there is too much noise outside.
Stick to a regular sleep schedule. Be your biological clock’s best friend and try and go to bed and get up at the same time everyday, including weekends. This way, your body will turn it into a habit and will know when it’s time to go to sleep and when to wake up.
Turn off all the screens at least an hour before bed. Screens emit a blue light that disrupts our body’s production of melatonin and combats sleepiness. So, instead of watching TV or staying on your phone, choose another activity such as reading a book or listening to soft music.
Avoid stimulating activity before bedtime. And yes, this includes checking up messages on your phone, commenting on social media or having arguments with your spouse or family.
Avoid naps. Taking a nap during the day can make it more difficult to sleep during the night. However, if you are really tired, try and limit the nap to 30 minutes, and only before 3 p.m.
With all of these being said, you now know what causes and what treats insomnia. Try and listen to your body and help it create a sleeping routine, without unpleasant disruptions.