Insomnia can be triggered by an array of factors ranging from medication to hormonal imbalances happening in our anatomy.
The vicious cycle of insomnia might make people suffering from the same more anxious later during nighttime thus aggravating the scenario further. Our hectic lifestyle also does not help much with constant competition and pressure to perform.
Keeping such things in mind, we have collated a list of simple tips and tricks which you can follow to usher in a good night’s sleep at the end of the day.
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.
One of the reasons your slumber impacts your physiological health is that your central nervous system, which carries information inside your body, does not function well if you do not get enough sleep. So to maintain or improve your level of physical fitness, you need adequate sleep.
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.
Some people have medical conditions which have sleeplessness or disturbed sleep cycles as part of their symptoms.
Temporary insomnia can be caused from trauma and stress both in professional and personal life, such as worrying over job security, hearing the news of a close relative’s untimely death, or simply arguing with your partner.
Although general stress and anxiety could be the main cause of insomnia for you, if you suspect a far more profound cause for your lack of sleep, it is best that you visit a doctor. They will be able to perform analyses that determine the best solution for your insomnia issues.
How to Overcome Insomnia
There are lots of things that you can do yourself to treat the symptoms of insomnia naturally. Check out these tips:
Limit Caffeine, Nicotine, and Stimulant Consumption
We shall start by speaking about certain food consumption of which hinders our natural sleeping mechanism. Caffeine holds the first position in this list, followed by nicotine.
If you are an out and out coffee addict, make sure to drink the same earlier during daytime so that your body gets enough time to wear it off.
A cigarette on the other hand is something which people usually resort to for soothing their nerves, but its real action is just the opposite given its stimulant nature.
Turn Off the Screens!
Next comes electronic devices and gadgets such as TV, laptop and mobile phones which can keep you awake till late night with the emission of their artificial blue light.
These devices should also be avoided while you try to sleep, or you will never know how hours pass by as you scroll through your Facebook and Instagram feeds.
Read a Book
Reading a book before bedtime is that one habit which has been inculcated in us since our young age. Other than sharpening our vocab skills, reading can also bring along a stimulating effect on our body.
Exercising is that one activity which is avidly promoted by health enthusiasts across the globe. It also aids in bringing down our blood pressure and body weight. Exercising on a regular basis can also lower stress, which is one of the biggest factors causing insomnia.
Yoga and Meditation
You can try out meditation before bedtime as that aids in the sleeping mechanism by slowing down your body and mind. Deep breathing as well as tensing and relaxing of various muscles can be tried out before bedtime.
Clean Your Room and Sleeping Area
Researchers have proven the fact that our body feels well at ease when our bedroom is free of distractions and clutter.
Thus, it is advisable to try and make your resting place as inviting as possible. Having the right kind of mattress is also extremely important for keeping sleep disturbances and musculoskeletal problems at bay. You can bring home an Ikea mattress and replace the same whenever needed or after the passage of 8 years as a rule of thumb.
Develop a Regular Sleep – Wake Cycle
Many of us have heard the phrase internal clock somewhere. This 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.
Get a Better 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.
Sometimes the mattress you are sleeping on is the main cause of your insomnia, since you can’t fall asleep comfortably!
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.
Additional Information: Nighttime Sleep Aid