Most would agree that there’s nothing better in the world than a good night’s sleep. Falling on the comfy bed after a long day at work and forgetting all the hassles of the world is the ultimate feeling. While many take it for granted, only the ones who suffer from sleeping problems understand how difficult life can be without a proper sleep.
A common sleep disorder, insomnia makes it difficult for its patients to fall asleep, stay asleep and get back to sleep. It not only has adverse effects on the physical health of the patient, but mental well-being as well. Here are some of the most common causes of insomnia.
#1. Stress related to school, college, work, health, finances, etc. can hold mind active and prevent you from enjoying a refreshing sleep.
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#2. Disrupting the circadian rhythms which guide the sleep-wake cycle, body temperature and metabolism of our body can cause insomnia. Working late, early morning shifts, flights are some common culprits.
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#3. Poor sleeping habits like inconsistent bed time, uncomfortable sleeping environment, naps, and using computers and smartphones right before bedtime also disrupts the regular sleep cycle.
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#4. Eating too much just before going to sleep may cause physical discomfort, heartburn, backflow of acid and several other problems that could keep you from sleeping.
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#5. Post-traumatic stress disorder, otherwise known as PTSD, anxiety disorder and depression are among the common health problems that lead to insomnia.
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#6. Prescription drugs, including over-the-counter medications like cold and allergy medicine, is known to disrupt sleep.
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#7. Medical conditions like cancer, heart diseases, asthma, diabetes, chronic pain and overactive thyroid have also been known to interfere with sleep.
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Here are some tips that can help you beat insomnia.
#1. Avoid naps. Napping during the day will make you less sleepy during the night time. Also, prepare a sleeping schedule to fall asleep and wake up at the same time every day.
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#2. Avoid prolonged use of phones and reading devices before bed.
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#3. Caffeine and nicotine are stimulants that can hamper your sleep. Also, though alcohol may help you induce sleep, it prevents deeper levels of sleep, keeping you low on energy throughout the day. Therefore, avoiding caffeine, nicotine and alcohol late in the evening can be the key to a healthy sleep.
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#4. According to experts, exercising three to four hours before you go to bed can help you sleep better.
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#5. Focusing on creating a positive sleeping environment can go a long way when it comes to sleeping better. Make sure your room is dark and quiet, and your bed is comfortable.
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#6. In case you are having trouble falling asleep rather than being drowsy, get up and indulge in a physical activity but not overly simulating. Use your bed only for sleep and sex.
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#7. If anxiety, stress or depression is the cause behind your insomnia, then you can try therapies like progressive muscle relaxation, breathing exercises, biofeedback and more.
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#8. Yoga and meditation, though may not be a quick fix for your sleeping problem, but can help you beat it in the long run.
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#9. There are several herbal remedies like valerian root and Linden that are known to help fall asleep.
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#10. If all else fails, you can visit your doctor and take prescription drugs like ramelteon, zaleplon and zolpidem.
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Tell us your views on the topic and what should a person who is suffering from insomnia do to beat the problem through your comments.
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