CAUSES AND SOLUTION TO INSOMNIA

Cause and how you can deal with insomnia

INSOMNIA, also known as sleeplessness, is a sleep disorder where people have trouble sleeping. They may have difficulty falling asleep, or staying asleep as long as desired. Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood.

 CAUSES OF INSOMNIA

(i) Stress    (ii) chronic pain     (iii) certain medications     (iv) clinical anxiety or depression (v) eating and drinking habits     (vi) neurological diseases    (vii) Allegies     (vii) weight gain (ix) blood sugar imbalance    (x) elevated cortisol    

1. Behavioral modification is fast becoming a preferred method of dealing with the actual symptoms of insomnia as well as rooting out the primary cause for insomnia. Cognitive behavioral modification, CBT, is a non-pharmacologic approach that combines sleep hygiene, relaxation, and psychotherapy. This is a therapy targeted to long-term management of insomnia.

 2. Track your sleep.
Keep track of when you go to sleep and the time you wake up. Write down things like how you feel in the morning, what you did before bed, and so on. Then, go back and analyze the results and see what causes your insomnia and what helps you sleep better.

3. Eliminate noise. Make sure there’s no noise in your bedroom. If you can’t prevent the noise, try wearing earplugs at night.

4. Avoid large meals late in the evening. A lot of meals pre-bedtime have been linked to trouble falling asleep .

 5. Exercise early in the day. Studies find moderate aerobic activity can improve insomniacs’ sleep quality. For best results, exercise at least three hours before bedtime so the body has sufficient time to wind down before hitting the sack.

 6. Keep it (dark and) cool. A dark, cool bedroom environment helps promote restful sleep. Program the thermostat so the bedroom’s temperature is between 60 and 75 degrees Fahrenheit (experiment to find what works best for you), and use heavy curtains, blackout shades, or an eye mask to block lights. Also be sure to charge phones and laptops outside the bedroom—even this tiny bit of light can disrupt sleep. If you live in a studio or can’t get away from blue lights for any reason, consider making a (very small) investment in blue light blocking glasses.

7. Try relaxation techniques. In one study, people who practiced meditation saw improvements in total sleep time and sleep quality. Other relaxation strategies—like yoga, deep breathing, and progressive relaxation—are also effective tools for promoting good sleep. 

 8.Eat for sleep. Eat foods high in magnesium, like halibut, almonds, cashews, and spinach, and foods high in vitamin B complex, like leafy green vegetables, nuts, and legumes. Some experts also recommend taking supplements of taurine, vitamin B6, and magnesium.

9. Limit caffeine. It’s tempting to reach for coffee when we’re tired after a poor night’s sleep, but drinking caffeine can make it harder for us to fall asleep at night, creating a vicious cycle . Can’t quit cold turkey? Try limiting caffeine intake to earlier in the day so it’s out of your system by bedtime.

 10. See a doctor.
If you’ve tried everything and nothing’s worked, it might be time to consult a professional. A doctor can help rule out any sleep disorders and identify lifestyle factors or medications that might be getting in the way of a good night’s rest.