How to Deal with Insomnia – Causes & Solutions for Insomnia

tips for dealing with Insomnia

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Insomnia can be triggered by an array of factors ranging from medication to hormonal imbalances in our anatomy.

The vicious cycle of insomnia might make people more anxious during nighttime, thus aggravating the scenario further. Our hectic lifestyle also does not help much with constant competition and pressure to perform.

Keep reading below to learn more about some of the factors that can lead to developing insomnia, as well as solutions to help you deal with insomnia.

The Dangers of Insomnia – How Sleep Impacts Your Health

Sleep can impact your ability to stay healthy in a variety of ways. Learning about the role that sleep plays in your wellness can help you ensure that you benefit from enough shut-eye.

Sleep has a range of impacts on physical health. Most adults need at least 7-9 hours of sleep every night. Without proper sleep, you could be faced with a weakened immune system, high blood pressure, an increased risk of diabetes, an increased risk of heart disease, issues with balance, and memory problems.

Here are a few additional impacts that getting enough sleep has on your life:

Your Mood Can Be Impacted by Sleep

Your sleep impacts your mood, according to Harvard Health Publishing. Failing to get the recommended amount of sleep can make you less able to regulate your emotions. It also increases your risk of developing some psychiatric disorders.

As you sleep, your body slowly recharges itself, so it is very important to help this process of renewal by sleeping well. To feel as upbeat as possible, you need to sleep well regularly.

Sleep Can Impact Your Comfort

Getting sufficient amounts of peaceful slumber can increase your level of contentment. Failing to get enough sleep can make you uncomfortable and can have a negative impact on your well-being. A cozy bedroom is essential to sleep well and there are factors that influence the relief that your bedroom can provide.

One of the ways in which you can get the sleep quality that is essential to your comfort is to use your HVAC system to regulate the temperature and ventilation of your sleeping area.

Keep in mind that to use your HVAC unit to make your bedroom more comfortable, you need to invest in a service that can regularly check your unit and perform any required maintenance or repairs.

Sleep Can Impact Your Appearance

When you do not get enough sleep, your body releases a stress hormone called cortisol, which can lead to skin issues such as premature wrinkles. To maintain your skin and improve your skin quality, remember to get enough sleep!

Learn More: How to Lose Weight Overnight

Sleep and Hormones

Insufficient sleep will alter your hormone production capabilities. Hormones are essential signals for many processes in your body. When you do not get enough sleep, your endocrine system cannot reliably function to produce the necessary hormones.

Growth hormones, for example, are usually produced within the first few hours of sleep.

Additionally, sleep deprivation affects important hormones that deal with feelings of hunger, fullness and the like. Once these hormones are affected, your diet suffers from inconsistency and so does your health and body weight.

What Causes Insomnia?

There are several causes of insomnia. Factors that cause insomnia generally range from stress to poor sleeping conditions; anything that can affect your ability to fall asleep or maintain sleep.

Here some of the main causes:

Sleeping Inconsistently

I always see to it that I can sleep on my specified hour.  This is the time where my eyes feel heavy. Sleeping at this hour is advantageous to me because it is comfortable and hassle-free.

I don’t break this sleeping cycle because technically, it is a part of my circadian rhythm. When it is this time, I should already be on my bed and asleep. Going early or later than your normal sleep time can cause disruptions in your sleep pattern. Inconsistencies will eventually make you feel restless and unstable.

Even if we have busy schedules, we have to make sure that when it is our time to sleep, we drop all our errands and retire already. Trust me. It will benefit you in the long run!

Drinking Alcohol

Drinking alcohol at night may make you feel weary and sleepy, but it is just momentary. Once the alcohol wears off from your body, your sleep will be immediately disrupted.

Have you had a hangover? That’s what I am talking about!

Drinking alcohol can hurt your weight loss goals, alter your sleep, and hurt your body in numerous ways.

Watching TV in Your Bedroom

We want to make our bedrooms our comfort zones, and honestly, there’s nothing wrong with that. However, it would help if you were careful about what amenities you put in your resting area.

For instance, it is prohibited to put televisions and entertainment systems in your bedroom if you want the best sleep possible. You can install them if you want to, however, make sure that you won’t use them directly before your bedtime.

Take into account that the screens of your television and smartphone can distract you from sleeping. They can make your brain heightened and active. Of course, that’s not a good thing if you want to sleep comfortably and smoothly.

Sleeping on the Wrong Mattress

There are many different considerations whenever you are choosing a mattress. For instance, if you tend to sleep on your stomach, you should get a mattress that is suited for stomach sleepers. Depending on your needs and preferences, particular products will work for you.

The right mattress can improve the quality of your sleep- that’s a thing that I can guarantee. On the other hand, the wrong options can make things uncomfortable for you. As much as possible, you need to avoid sleeping on a futon, bed or mattress that doesn’t have the right type of firmness, support, or construction. Just because you can lie on them, doesn’t mean that they are worth sleeping on.

We have a variety of ergonomic mattresses in the market today. Furthermore,

If you need help with finding a mattress that you can comfortably sleep on every night, I suggest you check out this excellent mattress buyers guide! there are a lot of good options for every budget range. Therefore, the only thing that you need to do is to choose wisely!

Too Much Napping

Napping during the day is entirely okay, especially if it is done in moderation. There’s nothing in the world that replaces the feeling of being able to nap and wake up fully energized again.

However, just like I have said, napping should be controlled. It should not be done for excessive hours during the daytime.

Well, if you don’t have any troubles sleeping at night, you can nap whenever you want.

However, if it is the opposite, then don’t nap at all.

The more naps you take, the less your urge to sleep during the night. If you have noticed that you can’t resist closing your eyes in the morning, you should consult your doctor. It may be a symptom of a sleeping disorder like narcolepsy.

You Might Have Sleep Apnea

Sleep apnea is a condition characterized by the repeated stopping and starting of breathing while sleeping. Statistics put the number of Americans suffering from this severe condition at well over 18 million.

Perhaps the most worrying trend is that up to 80% of the people affected by sleep apnea are yet to be diagnosed!

How to Overcome Insomnia

There are numerous things you can do to create better sleep that begin in the bedroom – these include:

  • No electronic devices before bedtime
  • No caffeine after 4 pm, and take melatonin before bed
  • No alcohol before bedtime
  • Make sure to get plenty of exercise
  • Invest in a quality mattress and memory foam pillow to aid comfort
  • Breathable bed clothes
  • Avoid daytime naps
  • Manage stress

Keep reading below to learn more about each of these points!

Keep Phones and Tablets Away

Most people have the habit of charging their phones while they sleep, which means that they carry them to the bedroom. This tempts a person to go to social media or start making calls or even playing games.

This is why it is advisable to charge the phone far away from you, preferably in the next room so you can go to sleep earlier and avoid getting distracted. You should also put it on silent mode until morning.

Sleep In Cool Conditions

One of the factors that might be affecting your sleep is inappropriate temperature. Your body works in a certain way, and for it to fall asleep, the hypothalamus decreases your body temperature as a sleep initiator.

When the body is too hot, it is difficult to fall asleep and makes a person uncomfortable. It is advisable to lower the temperature in the room and invest in good heavy comforters and other bedding.

If you get cold in the night, you can cover up. Too much heat creates discomfort and will have you turning and tossing all night. The ideal temperature for falling asleep is 60-70 degrees Fahrenheit, which may vary for different people.

Your body temperature plays a profound role in determining the quality of your REM (Rapid Eye Movement) sleep.

Invest In A Good Mattress

A reliable mattress is a great option to help you not only fall asleep, but support you throughout the sleep process. Such a mattress ensures you are comfortable, and if you do not have one already, mattress stores such as Denver mattress offer several options for every kind of sleeper.

If you are sleeping with another person on the same bed, ensure you get a bed that has enough space. This will prevent discomfort because you may be kept awake by the other person turning in their sleep.

You can search online for the best kinds of mattresses, for example, we hear a lot of positive things about Aireloom. Or, you can try an Ikea mattress, which will be a cheaper option but can be just as big of an improvement.

Sometimes the mattress you are sleeping on is the main cause of your insomnia, since you can’t fall asleep comfortably!

Sleeping Sideways

Sleeping in the spoon position is the best way to get good sleep. This position feels more comfortable than facing upwards or sleeping on your stomach.

The best part is that you can switch sides when you feel tired so that there is no strain on the shoulders. This position has been proven to lower stress levels.

Avoid Sleeping On The Couch

Most people fall asleep while watching TV and just stay there until morning. This is bad because the couch will not provide the proper support for the body, and that is needed for any good night’s sleep.

What’s more, the light from the TV and the moving images will strain you, and you will be uncomfortable all night. If you feel sleepy, turn off the TV and go to bed.

Sleep In a Dark Room

Light disturbs the sleep patterns and will make you feel weary in the morning. Turn the lights off or wear a sleeping mask to prevent excessive light while you are asleep.

Limit Tea/Caffeine Intake

As much as you love coffee, it may be the biggest hindrance in inducing sleep. Tea lovers and coffee addicts often lie wide awake in sleep hours, which affects their health in general not to forget performance at work/college.

Therefore to prevent sleep from disrupting, coffee, and tea should be avoided 4-6 hours before bedtime. The same rule should be followed for tobacco intake. This reduces one stimulant that keeps you up all night.

Exercise

Exercise and sleep aren’t just connected in the way that both are required for a healthy lifestyle, but they play a role in both of their benefits. Have you ever tried working out on no sleep? You probably didn’t have much success.

Other than hundreds of other benefits exercise has upon your health, improving sleep quality has to be among the top ones. Exercising releases serotonin, which is responsible for reducing stress and anxiety, making you feel much more relaxed.

If you’re someone who exercises regularly, you can vouch for how much better your sleep is after a long day that included exercise. Exercise and sleep are just as important as a healthy diet. Here is how they go hand in hand.

Exercise affects your sleep in many positive ways. Not only does is increase your sleep quality, but it also increases your amount of sleep and helps reduce stress and relieve anxiety.

While the National Institute of Health along with the American Heart Association, suggests that you get a minimum of 150 hours of exercise per week, getting more is even better. People who exercise at minimum 30 minutes per day experience the benefits of exercise on their sleep.

You can adjust your workout routine to optimize your sleeping goals and vice versa. For example, if you find yourself waking up pretty often in the middle of the night, try going for a long jog during the day.

Moreover, it provides comfort against night sweats and other hormonal issues that interfere with your sleep. However, one thing to look out for is your timing. Your exercise timing changes the way it affects your body.

Exercising Before Sleep

If you’re an athlete in training and need to perform intervals of high intensity, this should be done at least 3 hours before going to sleep.

Strenuous exercise too close to bedtime can hurt your sleep quality. Therefore keep your cardio and running for mornings. Low-intensity workouts like stretching, however, can be done before you go to bed.

Watching out for bedtime is key in maximizing the benefits of sleep and exercise. After you workout, your body temperature stays elevated for some time after exercising. When you get ready for sleep; however, your body temperature dips, helping you feel drowsy.

Sleeping during this time counteracts the natural process that your body goes through, in turn keeping you feeling more awake and alert than you would probably like when you’re trying to fall asleep.

If however, you’re exercising regularly in the morning or mid-day, you’re bound to see results when it comes to mood, stress, alertness, and overall contentment with your sleep.

A study cited in Psychology Today confirmed that regular exercise does contribute to better sleep, but that it doesn’t have an immediate effect. The study showed that to reap the benefits of exercise on our sleep, we have to be consistent over weeks or even months.

Sleep, however, does affect exercise in the short-term.

As discussed before, it’s tough to get in a good workout when you’re struggling to stay awake. This is precisely why athletes make sure they get a good nights sleep the entire week leading up to a match or game.

Both exercise and healthy sleeping habits is key to a healthy lifestyle. Not only do they affect each other, but they also play a role in reducing blood pressure, lowering cortisol levels, and even managing your weight are countless benefits to both sleep and exercise!

To learn more about exercise and sleep, then please visit Real Sleep.

Watch Your Diet

Among other things to avoid before bedtime, a heavy meal is on top of the list. If you are to sleep at 12, take your meal by 10 pm max. Similarly, adjust your meal time to 2-3 hours before bedtime.

This is because eating right before sleeping causes indigestion, which keeps you restless all night.

It is also not advisable to go to sleep while you’re starving, as this may lead to a drop in sugar level, which can even prove fatal. Taking a light meal, preferably fruits and vegetables, are the perfect meal before bedtime.

Read Before Sleeping

If you often have trouble sleeping, try and make reading a bedtime ritual.

Reading signals the body to wind down and prepare for sleep. Since reading reduces stress, it helps battle insomnia and helps your system to close down, ensuring a good night’s sleep.

Develop a Regular Sleep – Wake Cycle

Your body conditions itself according to the routine you set.

Therefore it is vital that you create a routine that soothes your mind and helps you unwind. Whether it’s taking a shower, reading a book, or even watching TV, distance yourself from stressful activities that tire you out.

Writing in your journal may also help you release the negative energy and sleep with peace of mind.

Many of us have heard the phrase internal clock somewhere. This internal clock is the reason you feel drowsy at certain times in the night, and wake up at particular times every morning. Consistent sleepers have well-tuned and synchronized rhythms that have them on a regular sleep-wake cycle.

Having a regular sleep-wake cycle accustoms our body to an internal clock so that it acts in accordance with internal cues on passage of a certain span of time for bedtime.

When you have insomnia, your internal clock is disrupted.

Simply lying down on the bed and watching the clock tick past is enough to increase our level of sleeplessness.

Use a Weighted Blanket

If you are interested in trying a new, unique sleep aid- check out Weighting Comforts Weighted Banket!

Weighted blankets are an emerging trend, but they have proven sleep benefits. If you try a weighted blanket, there is a good chance you will love it!

Consider Sleep Apnea Treatment Alternatives if You Have Sleep Apnea

Most cases of sleep apnea are managed through the CPAP machine.

CPAP is an acronym for Continuous Positive-Airway Pressure, and the machine is used in cases where the airways relax during sleep.

One of the reasons why researchers recommend sleep apnea cures without a CPAP is due to the associated side effects as a result of the machine. Some of these side effects include bloating, itching and irritation, nasal congestion, headaches, and chronic fatigue.

Researchers are constantly working to come up with better treatment options for sleep apnea. Some of these alternatives are already out and waiting for approval by the FDA, while others are still being experimented.

Regardless of what they target, these new methods are expected to come with less discomfort, faster recovery time and minimal invasiveness.

It is also important to mention that regardless of the main alternatives to using a CPAP machine, the machine remains one of the most popular options for managing sleep apnea because it works on nearly all patients regardless of the target areas or the severity of their condition.

All in all, the question as to what the best treatment option for sleep apnea is, squarely rests with your doctor.

Due to the potential side effects of using a CPAP machine, the primary reason why sleep apnea treatment alternatives are advised is due to the invasive nature of the machine.

Oral Appliances:

One of the best sleep apnea alternatives is the use of oral appliance therapy. This non-invasive option to using a CPAP machine is recommended because it prevents your tongue and the soft tissues located at the back of your throat from collapsing.

How does it achieve this?

Basically, during treatment therapies, your jaw remains firm and is firmly supported in the right position (which is the forward position). This way, your airway does not close even while you are asleep!

Oral appliance is recommended for sleep apnea patients with mild-to-moderate obstructive sleep apnea.

Palate Coblation®:

Just like Oral Appliances, Palate Coblation is also a minimally-invasive sleep apnea treatment without CPAP option. In this option, radio frequency energy is used to make the soft palate “stiffer.” This way, the symptoms of sleep apnea and snoring are significantly reduced.

Your therapist will administer local anesthesia on you before the procedure can begin.

One major advantages of this procedure is that it saves time, as it takes less than half an hour. Additionally, it does not disrupt your schedule and diet as you can typically resume your normal diet and get back to your routine on the same day of the treatment.

Within a few weeks of the treatment, your snoring intensity should be significantly reduced!

Radiofrequency-Ablation:

Radiofrequency-Ablation of the tongue this is yet another option that can be used to manage sleep apnea without CPAP. In this technique used, radiofrequency energy is used to tighten as well as shrink the base of your tongue in a bid to manage sleep apnea symptoms.

As a result of the diminished size of your tongue, it will not block your airways while you sleep

The therapist will direct small quantities of radiofrequency energy towards the back of your tongue by use of a non-invasive device. However, before you opt for this process as an alternative to sleep apnea treatment without CPAP, you should remember its success is hinged on patience as it requires multiple procedures.

However, as time goes by, your airways will become enlarged and your tongue will no longer interfere with airflow while you’re asleep.

Balloon Sinuplasty:

Considered one of the best alternative treatments for sleep apnea, Balloon Sinuplasty works by opening blockages in your sinus cavities. Balloon Sinuplasty also relieves pain and pressure caused as a result of chronic sinusitis.

It is especially recommended for sleep apnea conditions that are associated with the chronic inflammation of the lining on your sinus glands.

In such conditions, this sleep apnea alternative works by unblocking the sinus cavities and restoring normal nasal drainage.

This ensures normal function of your sinus and nasal cavities during sleep.

Furthermore, just like the Palate Coblation® option, Balloon Sinuplasty is a procedure that is normally completed in 30 minutes, and you can typically resume your activities on the same day.

Sleep Apnea Masks:

Last but not least, we have lots of sleep apnea mask options. Using a sleep apnea mask is one of the easiest ways of managing sleep apnea condition, as all you have to do is wear a mask before going to sleep.

The mask facilitates uninterrupted breathing.

Remember to choose the CPAP mask to according your sleep side because there CPAP mask for side and stomach sleepers.

However, before you choose a CPAP mask alternative, it is important to remember that 46 to 83 percent of all patients suffering from obstructive sleep apnea do not wear the masks diligently. Also, finding a mask that perfectly fits you may prove quite daunting.

Concluding Thoughts – Dealing with Insomnia Naturally

By following the expert tips mentioned above, you can surely deal with your insomnia and proceed towards a healthier lifestyle.

Start today developing healthy sleeping habits to be able to live a better, much more healthy lifestyle. Your body and mind will thank you!

I hope now the importance of a good night’s sleep will become even more apparent to you. So, take some melatonin, get a comfortable mattress, invest in the best memory foam pillow you can find, and get comfortable when you retire for the night.

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