How To Cure Insomnia: (4 Simple Ways) -->

How To Cure Insomnia: (4 Simple Ways)

How To Cure Insomnia

Insomnia is a state where you lack sleep by the inability of you being able to fall asleep. It is widely known as a disorder that generally affects millions of people - regardless of age - worldwide according to medical news today. 

An insomniac or someone who is suffering from insomnia tends to find trouble falling and staying asleep. Insomnia is a psychological problem that can affect a patient long or short term namely Acute insomnia and Chronic Insomnia.

Acute insomnia can last from 1 night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for 3 months or more.

What Causes of insomnia?

i. Uncomfortable bedroom: A bedroom that is too hot or too cold can make sleeping uncomfortable. Make your room more comfortable to sleep by cleaning out dirt, regulating your room temperature, and making your bed comfy for sleeping.

ii. Work shifting: Work shifting can cause insomnia. This disorder is called Shift work sleep disorder (SWSD) which is prevalent among the non-traditional 9-5 workforce i.e., people working at night when they ought to be sleeping. This disorder can cause health-related illnesses, and lack of concentration which can result in accidents at work.

iii. Lack of exercise: Lack of physical exercise causes insomnia as some studies have proved that regular exercise can help you to sleep better. An adverse lack of exercise predicates insomnia in a person. Exercise in itself does not cause insomnia but in some cases whereby you engage in rigorous exercise before bedtime, you might find trouble falling asleep. 

iv. Drug abuse: Smoking, drug overdose, and indulging in harmful drugs can cause insomnia. Drugs like cocaine and meth can cause severe insomnia and during withdrawal, patients may experience insomnia. Loss of sleep is a major problem encountered in withdrawal from marijuana according to over 40% of people who are trying to abstain from the drug

v. Gerd (Gastro-Esophageal Reflux Disease):

GERD is a condition where you experience persistent acid reflux due to poor food indigestion. People suffering from GERD tend to experience more intense insomnia. GERD can make one stop breathing at night and it can cause heartburn pains which can both cause sleep disruption.

vi. Schizophrenia: a majority of patients suffering from schizophrenia find it difficult to sleep and also their sleep patterns change due to psychotic symptoms that cause fears and anxiety 

vii. Depression: People who are depressed tend to wake up early, and then find it difficult to fall asleep again. This can make their depression worse because the amount of sleep a person gets affects their illness. People who don't have a psychiatric illness but suffer from insomnia are more likely to develop a disorder like depression later in their life.

Effects of insomnia

Having gained knowledge about what causes insomnia, let's take a look at its effects.

i. Fatigue: Fatigue sets in when you can't seem to sleep well and can take a toll on your day, E.g., while driving, you might experience a slowed reaction time which can increase the risk of an accident.

ii. Loss of concentration: Having difficulty sleeping will likely lead to loss of concentration. Trying to focus on a task will prove futile until you treat your insomnia.

iii. Disease: illnesses like chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson's disease, and Alzheimer's disease all can be linked to insomnia

It can also cause mental imbalance like depression and anxiety disorder

iv. Low motivation: The psychological and actual strain of lack of sleep can lower the spirits of even the most confident person. The impacts of low-quality rest can be shown as mood swings, irritability, uneasiness, and depression - enhancing low motivation and reducing your ability to see the bigger picture.

How can you treat insomnia

1. Sleep Timing:

Try to go to bed early time. This enables your body to relax well from the day's stress. A typical adult needs 7-9 hours of sleep to perform at his/her best during the day.

2. Healthy Diet:

Consume foods that are rich in nutrients to create a balanced diet. Avoid overconsumption of junk which can make you feel sluggish and less energized. Avoid large meals before bedtime and always see that you eat foods low in caffeine and sugar and always limit your alcohol intake.

3. Exercise:

Physical exercise can assist you with venting, and lessening stress. Also, adaptable, free muscles are less inclined to turn out to be tight and agonizing because of stress. 

Be that as it may, it's ideal to practice somewhere around 2 hours before sleep time so your internal heat level gets back to normal as usual. On the off chance that you have an ailment or are over age 50, it's best to check with your primary care physician previously

4. Relax:

Relaxing before bedtime can do you great good if you are suffering from insomnia. Stop all house chores and conversation, tidy your room and give your bedroom a cool atmosphere by illuminating it with dark colors. Don't forget to meditate, Pray or journal before bed. These will help you relax and make sleeping easier when it's time to sleep.

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