According to the Cleveland Clinic, roughly 10 percent of people worldwide have insomnia, making it a severe condition. Symptoms of insomnia include not falling asleep as you should or having trouble sustaining your sleep till the waking hours.
The effects of insomnia go beyond the inconvenience of sleepiness and drowsiness the next day. Chronic sleep deprivation may affect your emotional and physical health, memory, concentration, and mood. It may also increase your risk of diabetes, heart disease, hypertension, depression, and obesity.
Causes of insomnia
Stress
Stress from work, school, and social relationships can trigger reactions, such as increased heart rate and mental hyperarousal, affecting your sleep quality. In a cruel twist, your inability to sleep may increase your stress, leading to a vicious cycle of anxiety and sleep deprivation. Researchers also believe that some people are more susceptible to stress-induced insomnia.
Irregular sleep schedules
Your internal biological clock (circadian rhythm) regulates cycles of sleepiness and alertness in response to light changes in your surroundings. However, life changes may force you to change your working hours or travel, causing misalignment in the circadian rhythm.
You may experience short-term or acute insomnia during night shifts and from jet lag. However, some people experience chronic insomnia because their circadian rhythms move forward and backward without a clear trigger.
Habits and routine
What do you do before you sleep? Your sleep hygiene determines the quality of your sleep. This includes the time you exercise, foods you eat before sleeping, alcohol and caffeine consumption, and when you nap in the afternoon.
Mental health disorders
Mental health disorders are a double-edged sword. For instance, conditions like depression, anxiety, and bipolar disorder can affect your sleep quality significantly. On the other hand, insomnia also intensifies mood and anxiety disorders, and studies have shown that reduced sleep quality increases the risk of suicide among people with depression.
Sadly, almost half of all insomniacs also have at least one mental disorder like depression.
Neurological disorders
Neurodegenerative and neurodevelopmental conditions are problems affecting the brain. They include conditions such as dementia and Alzheimer’s, which can affect your circadian rhythm. Autism Spectrum Disorder (ASD) and auto-deficit/hyperactivity disorder (ADHD) may also affect people’s ability to fall or stay asleep due to brain hyperarousal.
Physical illness and pain
Most of us have experienced pain so intense that we can’t sleep. This pain and sleep disruptions may come from conditions like diabetes, sleep apnea, respiratory issues, post-surgery pain, injuries, and reflux, among other conditions.
Also, the medications for these conditions may lead to sleep deprivation because they throw your body off balance. They may include medications such as antidepressants, blood pressure drugs, and anti-asthma medications. Plus, withdrawal symptoms from medical or recreational drugs may lead to insomnia.
Age and pregnancy
Older people may be more susceptible to insomnia because of medical conditions and medications, loneliness, and decreased healthcare.
On the other hand, pregnancy is usually accompanied by increased weight, disrupted breathing, hormonal changes, frequent urination, reflux, and restless leg syndrome, among other factors that may reduce the overall quality of sleep. Research has shown that sleep deprivation progresses as the pregnancy progresses to the third trimester.
Remedies of insomnia
Exercise
Exercise is one of the best remedies for overall well-being. It boosts energy, enhances mood, aids in weight loss, and promotes quality sleep. So slot in some exercise in your schedule, preferably early in the day, to get these benefits. Remember, working out within two hours of bedtime may affect your sleep quality.
Also, you can supplement exercise with yoga, meditation, and breathing exercises.
Hydrate
Alcohol and caffeine late in the evening or at night can significantly interfere with sleep. However, experts recommend hydrating throughout the day. If you must drink something late in the evening, warm milk, chamomile milk, and tart cherry juice are the best beverages.
Sleep hygiene
Ensure your mind associates your bed with sleepiness instead of wakefulness. This means leaving electronics out of your bed, setting regular sleeping and waking hours, going dark when you sleep, and maintaining the optimal temperature by wearing and sleeping on breathable fabric.
Use melatonin supplements
Your body naturally produces melatonin, which induces a “quiet wakefulness” that promotes sleep at night. Melatonin is usually made around 4 hours before bedtime, but experts believe the persistence of light, even after darkness, may affect melatonin production and sleepiness.
However, you can try melatonin supplements short-term if you are experiencing sleep disruption. Still, be cautious because these supplements are not regulated — dosages and ingredients may not be uniform across manufacturers.
Nutrition
A healthy diet is vital for good sleep. Avoid heavy or spicy meals before bedtime because they can be hard on your digestive process. Experts also advise against caffeinated drinks after noon and alcohol after dinner.
Takeaway
Insomnia is a complex problem with various causes, including bad sleep hygiene, mental health conditions, physical pain, and underlying health conditions. You can improve your sleep quality by exercising, hydrating, and improving your sleep hygiene and nutrition. Consulting with your doctor and making lifestyle changes may restore the balance and energy that sleep provides.
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