Sleeping like a baby! This is a common saying that many people take for granted. In fact, sleeping like a baby is a crucial part of maintaining your overall well-being. In case you are having difficulties getting a good night’s sleep, you could be suffering from insomnia – a common sleeping disorder that makes it difficult for you to fall asleep.
According to science, an adult must sleep between 8 and 10 hours every night. The number varies from one person to another and depends on many factors. More important than the number of hours you sleep per day is the quality of sleep you catch.
That said, insomnia can leave you fatigued throughout the day. This can affect both your emotional and physical health. Without proper sleep, your ability to concentrate and mood will greatly be impacted. Moreover, your risk of becoming obsessed, depressed, and catching diseases such as diabetes increases significantly.
Common Causes for Insomnia
There are many causes of insomnia. However, according to research, these are some of the most common reasons:
- Anxiety, stress, and depression.
- Uncomfortable sleeping conditions, such as light noise, temperature, or bed.
- Continued exposure to smartphones or watching movies.
- Drug use. This includes using certain types of prescribed medicines by doctors.
- Irregular working hours.
- Continued caffeine, alcohol, or nicotine use.
Evidently, most of these common causes of insomnia are treatable. By making necessary adjustments at home, you can significantly improve the quality of your sleep. Of course, this has to be a gradual process, and you don’t expect instant results.
Natural Remedies for Insomnia
Many causes of insomnia are not natural, which is good news for anyone suffering from the disease. It means they can easily be treated or reversed. So, before you visit the doctor, consider some of the following tips to help you combat insomnia.
- Relaxing. Try to complete some of the most demanding assignments on your schedule earlier in the morning instead of waiting until a couple of hours before bedtime. And when you are ready to go to bed, make the room as comfortable as possible. Lower any noise source, ensure the temperature is right, and dim the lights. If possible, make the room as dark as you can. Once in your bed, that is not the right time to start playing online casino games at vegas casino. Put your phone as far away as possible. If you have any clocks in your room, hide them, especially those that produce the ticking sound.
- Changing daytime habits. People don’t realize the activities they participate in during the day affect their ability to sleep during the night. For instance, do you spend most of the time slouching on the couch or exercising a lot? Someone who frequently exercises has a higher chance of having a good night’s sleep than the one who slouches throughout the day. Furthermore, if you spend most of the day sleeping or taking naps, there’s a high chance you’ll have problems sleeping during the night.
- Regulating the light. When your room is bright, you might have difficulties sleeping compared to a dark one. You can use thick blinds and curtains to block light out that may keep you awake. You can also use sleep masks like those seen in films. Do you have a television in your room? You should consider removing it as the artificial light could play a big role in preventing you from sleeping. Full-spectrum light emitted by electronic devices has a stimulating effect that can make it difficult for you to sleep. This might be an unpopular idea, but if you wake up in the middle of the night to go to the washroom, don’t turn on the light. Instead, you should use a flashlight to guide you to the washroom.
- Eating healthy. The three things that make us whole are the mind, the body, and the spirit. They must all be taken care of to achieve a perfect balance in life. And one of the best ways to care for them is by watching what we consume. Eating a healthy diet not only affects the body, but also your mind and spirit. Avoid taking caffeine and alcohol at all costs. They not only affect your body but also the quality of sleep that you get. If you must drink caffeinated drinks, it has to be before mid-afternoon. You should avoid alcoholic drinks at least four hours before sleep.
- Exercising. Exercising regularly is one of the best cures for insomnia. Not only does exercising improve your overall health, but it also improves the quality of sleep you get. When you exercise, your body releases endorphins, which make you feel energized and awake. Your blood flow also improves significantly around the body. With that said, you should ensure your exercise is carried out at least two hours before going to bed. Otherwise, the endorphins can also prevent you from sleeping.
When Should You Visit the Doctor?
If you have tried some of these remedies and they are not working, it’s time you consider visiting a doctor. A trip to the doctor’s place usually involves a physical examination and a few questions about your sleeping patterns and habits. Based on the information collected, the doctor may prescribe some medicine or advice on changes you must make to improve your sleeping habits.