Causes And Solution For Sleeplessness
According to the National Heart, Lung, and Blood Institute (NHLBI), people with certain risk factors are more likely to have insomnia, risk factor like traveling to different time zone, night shift etc.
What is insomnia?
Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing or non-restorative sleep. Because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping What are the symptoms of insomnia?
The symptoms of insomnia include:
- Difficulty falling asleep at night
- Waking up in the middle of the night
- Waking up too early
- Not feeling well-rested after a night’s sleep
- Daytime tiredness or sleepiness
- Depression or anxiety.
- Difficulty paying attention, focusing on tasks or remembering.
- Increased errors or accidents in daily life
- Ongoing worries about sleep
- Frequent urination
Causes of Sleeplessness
Let’s see what are the various cause that leads to sleeplessness at night as well as we will see how to overcome this problem to get better sleep.
1. Chronic Pain
It is found that 36 percent of people with chronic pain said they consistently get good or very good sleep. Some prescribe medication also lead to insomnia, so if you take any medicine for your chronic disease on
daily basis, go and check with your doctor.
The symptoms of anxiety can be found as Tension, Getting caught up in thoughts about past events, Excessive worrying about future events, Feeling overwhelmed by responsibilities, A general feeling of being revved up or overstimulated. In anxiety people normally thinks about tomorrow plan what to do, these thoughts don’t let them sleep as their brain is active at night.
3. Neurological Diseases
People get depressed by unwanted events like a natural catastrophe, bad news, financial crisis, losing job etc. When these things occur in someone life usually they find it difficult to sleep. Mostly depressed people take some sleeping pills. As many as 80 percent of people with depression have trouble falling or staying asleep, according to WebMD. Some people with depression may also sleep too much. Symtoms of depression found among people such as low energy, loss of interest or motivation, feelings of sadness or hopelessness.
5. Health Problems
Those people who usually smoke, drink too much alcohol are more like to have health problems, which trigger insomnia. Always check your health. Insomnia for a week or more worse your health problem even more. So, if you have health problems go and check with doctors for good health. Stay away from all those things which contribute to bad health.
- Alpha Blockers
- Beta Blockers
- SSRI antidepressants
- ACE inhibitors
- ARBs (angiotensin II-receptor blockers)
- Cholinesterase Inhibitors
- Second Generation (non-sedating) H1 Agonists
- Over-The-Counter Meds-Caffiene
- Pharmaceutical Drugs
If you having sleep problem for 2 to 3 days check your medicines with your doctor. Doctor will prescribe some alternate medicine to avoid sleep problems.
8. Travel Or Work Schedule
9. Poor Sleep Habits
Sleep specialist suggest that strict adherence to both rules the good sleep hygiene rule (cool, dark room, turn off TV etc.) and allergey symtoms alleviation like (showering bed, change bed sheet and pillow case, remove pets from beds) is key.
Solution For Sleeplessness
Now it’s to find for some solution in order to get a nice sleep. Here is the list of tips for better sleep.
1. Stick to a sleep schedule of the same bedtime and wake up time, even on
In weekends people normally go to bed late and wake at afternoon which will break your schedule. So, it is wise to stick to the sleep schedule. Sleeping schedule is more for health also.
2. If you have trouble sleeping, avoid naps, especially in the afternoon
3. Do some light physical activity after meals.
4. Keep a sleep log
5. Be mindful of your light exposure
6. Spend more time outside during the day
7. Expose yourself to bright sunlight in the morning
Try to get as much exposure to natural light during the day as you can. Take a break at the afternoon and go for a walk, take a dog for a walk in the park or meet a friend outside for a snack. This also helps you to avoid nap during the day. It refresh your mind.
8. Avoid bright screens one to two hours before your bedtime
9. Avoid Watching Late-Night Television
10. Make Sure The Room Is Dark When It’s Time To Sleep
11. Avoid Exercising Too Close To Your Bedtime
12. Limit Caffeine And Nicotine
13. Avoid Big Meals Right Before Bedtime
14. Exercising For Even Just 10 Minutes A Day Helps
15. Don’t Drink Alcohol Before Bedtime
16. Avoid Drinking Too Many Liquids In The Evening
17. Cut Back On Sugary Foods And Refined Carbs.
If you want to get a better quality of sleep, try cutting back your sugar intake. Skip the dessert after dinner and try to limit your simple carbs during the day.
18. Some Nighttime Snacks Help You Sleep
- Half a turkey sandwich
- A small bowl of cherries
- Low-sugar cereal milk
- Greek yogurt A banana
19. Do Some Deep Breathing.
going to bed:
- Close your mouth and inhale through your nose for four seconds.
- Hold your breath for seven seconds.
- Exhale through your mouth for eight seconds.
- Repeat this three times.
20. Take A Warm Bath Right Before Bedtime
21. Try Progressive Muscle Relaxation
22. Listen To Soft Music
23. Write Down Your Important Tasks For The Next Day
Take some time each night to write down everything you need to remember for the next day so you know you won’t forget anything. This will help empty your thoughts before you go to bed, and help you relax and focus on sleep instead of the following day’s work.