Insomnia
is no stranger to the world. According to the Sleep
Foundation 30% of the population suffer from sleep disorders. This is one
of the many reasons some people wake up feeling unrested the next day. If
we’re not able to get a good night’s rest, it puts our immune system in a
vulnerable state.
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Sleep disorder types
·
Insomnia
(can’t sleep for the whole night)
·
Sleep
apnea (not breathing properly while asleep)
·
Parasomnias
(causes movement and behaviour whilst asleep)
While
there are various types of sleep disorders but today’s post will focus on
insomnia. Here are some of its symptoms:
- Struggling to fall asleep
- Are
unable to fall asleep and stay asleep for the duration of the night
- Waking up early and cannot fall back asleep
- After
waking up the next day you don’t feel rested
- Inability
to focus during the day
- These can continue for several days in a week and can carry on unless it is treated.
Why do people experience insomnia?
There
are various reasons people suffer from insomnia and it’s frequently related to
their lifestyle.
Depression
Most
people dealing with depression will agree that getting a good night’s rest is
virtually impossible. It can deprive you of sleep leaving you feeling even more
exhausted.
Stress
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Work
and aspects of our personal lives can put us under immense pressure. As a
result this could lead to a lack of sleep because just like in the case of
depression. The chemicals in the brain thus changes and this could lead to
emotional outbursts and irrational behaviour.
NB: Stress along with depression is bad
because one acts as a catalyst for the other causing the body to increase
stress hormones, elevating feelings of anxiety and depression. This would need
to be managed as soon as possible because it can be detrimental in the long run
for your overall mental well-being and health.
Anxiety
Similar
to leading a stressful life, anxiety and anxious feelings and worry can
stimulate stress hormones leading to the reduced ability to sleep. Life can
bring many challenges and it’s normal to feel anxious now and again, but being
anxious all the time is no good.
Medication
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All
medications have side effects and some can cause sleep deprivation. This is
common with certain antidepressants, contraceptives, high blood pressure beta
blockers, diet pills, and ADHD (Attention Deficit Hyperactivity Disorder) pills
to name a few.
Age
Oftentimes,
older people struggle with sleep and insomnia is one of the most frequented
sleep disorder amongst the middle-aged and senior generation.
Learn to manage insomnia and get better sleep
Invest in vitamin D
The
body can naturally produce a certain amount of vitamin D when exposed to the
sun. Receiving enough sunlight in the morning can help with that. Getting sun
in the cooler hours of the morning will minimise UV damage, but will help your body
adjust to the sun’s goodness.
Read before bed or do something to distract your mind
Sometimes
when you can’t get sleep, your mind may be working “overtime.” This leads to
more anxiety and thus the inability to sleep. Reading could help your brain to
wind down as the eyes move to and fro.
When
keeping yourself preoccupied before bed, make sure that you’re not doing
something that overexerts your body? The lights shouldn’t be bright and you
should refrain from screens emitting “blue light” right before bedtime. Not
only does the blue light contribute to eye strain, but it also tricks the brain into
thinking that it’s daytime leaving you alert and awake.
Have a morning exercise routine
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Exercising
in the morning isn’t everyone’s cup of tea and I get that. But, light stretches
and low impact exercise can help your body get into a better sleep routine.
Practice good sleep hygiene
Sleep
hygiene is very important for a healthy rest at night time. This includes
cutting out late heavy suppers, sweet treats and drinks right before bed. You
can also improve your sleep by limiting your naps during the day.
Eat a balanced diet
It’s
amazing how what we eat can have an effect on our health. Eating healthy will
help your body perform better and that along with exercise is an excellent
combination for better wellness.
There
are certain foods that can help improve
your sleep because
it helps to boost melatonin the sleep hormone. These foods are also packed with
antioxidants and other nourishing nutrients:
- Almonds
- Kiwi
- Fatty fish
- Milk
- Bananas
- Chamomile tea
- Honey
Stop looking at the time
It’s
normal to want to look at the time if you’ve woken up in the middle of the
night, but looking at the clock will make you feel more anxious.
Change your lifestyle
- Breathe
- Yoga
- Meditation
Add
a relaxing breathing exercise into your day. Taking deeper breathes can help
reduce stress hormones such as cortisol.
Another
form of relaxation and healing for your mental wellness and body comes in the
form of meditation. The benefits
of meditation are plentiful and worth every moment. It can help reduce
stress and depression. Meditation not only helps you to relax, but also helps
you become more mindful and instils a sense of awareness.
With
regular breathing exercise, yoga and meditation, you could find yourself
enjoying a better night’s sleep more regularly.
Conclusion
If
you’re battling insomnia, know that you’re not alone. It’s great to know that
there are so many natural ways to help cope with this sleeping disorder.
Natural
healing doesn’t pose the risks of medication and thus it is good for your
well-being. However, don’t stop taking any of your medication without your
doctor authorising it.
Are you getting a good
night’s sleep every night?
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