If we closely observe our daily lifestyle, we are pushing ourselves away from nature. We have confined ourselves to locked air-conditioned rooms, glued to our couches in front of screens, holding bags of junk that we keep putting into our bodies in the name of food. All these traits have destroyed our physical and mental health. We are suffering from chronic diseases like diabetes, hypertension, obesity, cardiovascular diseases, sleep disorders more than ever.
One of the most common medical conditions that people are suffering from is insomnia. And the main problem is that most of us fail to realize that we are suffering from a dangerous health problem. Instead of trying to cure it, we try to adapt to it and make it a part of our lifestyle. We prefer working at late night hours. We love watching TV and enjoy movies late at night. We hate coming out of our beds to enjoy the soothing breeze of early morning. We underestimate the power of waking up early, which is only possible when we train ourselves to sleep early.
All these habits have made us prone to insomnia, and we ignore the fact that insomnia is the root cause of many other diseases that include:
- Depression and anxiety
- Type 2 diabetes
- Cardiovascular diseases
We have lost our belief in the golden words of old age: early to bed and early to rise, make a man healthy, wealthy, and wise. This quote is proved in the light of science. Many researches have concluded that people who sleep for 6 to 8 hours every night stay more active both physically and mentally.
The first step towards improving our lifestyle is to realize the problems and their causes. So let us understand what insomnia is.
What Is Insomnia?
Insomnia is a sleep disorder. In this condition, the patient faces difficulty falling asleep, and even if he/she falls asleep, the sleep is disrupted, and staying asleep for more than a couple of hours is rare. Insomnia can be of two basic types:
- Acute Insomnia
- Chronic Insomnia
In the first type of this disease, the patient may suffer for a duration of one night to three to four weeks. On the other hand, chronic insomnia may last for a few months. Insomnia can also come and go.
What Are The Causes Of Insomnia?
There are various factors that contribute to the development of insomnia. If we categorize this disease depending upon its causes, it can be classified as:
- Primary insomnia
- Secondary insomnia
Causes Of Primary Insomnia
- Stress that comes from daily life problems such as work pressure from your job or other family problems.
- Things that keep you uncomfortable such as light, unfavorable temperature, noise.
- An immediate change to your sleep pattern.
Causes Of Secondary Insomnia
- Mental health problems such as depression and anxiety.
- Certain medications can disrupt sleep patterns.
- Any physical health problem that causes pain or discomfort.
- Diseases like hyperthyroidism or other endocrine problems.
- Excessive use of caffeine and tobacco.
Symptoms Of Insomnia
It is crucial to go to your doctor to make a proper diagnosis and prescribe insomnia treatment accordingly. But there are some obvious signs and symptoms that can help you realize that you are suffering from insomnia. Some common symptoms that are found in almost all insomnia patients are:
- Staying tired and inactive
- Disturbed and irregular sleep patterns
- Difficulty in focusing or memory problems
How To Treat And Prevent Insomnia?
Have you ever heard about the term sleep hygiene? Sleep hygiene refers to healthy sleeping habits. You can develop these habits by making simple changes in your daily lifestyle. In the beginning, you might feel difficulty adapting to these changes. But soon, you will start seeing positive outcomes, and you would love to stick to that healthy routine.
Here are some tips that will help you in developing good sleep habits:
- Eat a balanced diet that is rich in vitamins and minerals. Vitamin and mineral deficiency can also be a cause of sleeplessness.
- Use vitamin supplements from the brands you can trust such as Spring Valley, Natrol, Gummies Garden. They all offer sleep-inducing melatonin gummies. Melatonin is the hormone responsible for regulating your body’s sleep cycle.
- Make a fixed sleep and wake up schedule and follow it strictly.
- Avoid taking naps during day time as they may disturb your night time sleep.
- Stop using digital screens at least a couple of hours before bedtime. The blue light coming out of these screens interacts with your natural circadian rhythm.
- Try to avoid the use of alcohol, caffeine, nicotine, or tobacco late in the day. These substances act as stimulants and keep you from falling asleep.
- Do not eat heavy meals late in the day.
- Do regular exercise.
- Avoid staying in your bed if you can’t fall asleep.