5 Worst Things That Cause Insomnia and the 5 Best Remedies For It
Let's talk all about insomnia...
Insomnia is when you regularly have problems with sleeping. If you find it hard to go to sleep, lie awake at night, wake up several times during the night or still feel tired after waking up, insomnia may be the culprit.
Why is sleep so important?
While maintaining a healthy diet and engaging in regular exercise are critical for your wellbeing, getting a good night's sleep is just as crucial! Unfortunately, many people are sleeping less than ever before as a result of their busy job and school schedules. Check out these top 5 reasons why getting enough sleep is crucial for your health before you decide to stay up late watching TV:
Proper Weight Maintenance - A restful night's sleep is crucial for healthy weight maintenance because it has been demonstrated that sleep deprivation interferes with the daily changes in appetite hormones. You are therefore more likely to have a larger appetite and consume more calories when you are sleep deprived. One of the biggest risk factors for obesity, a bad night's sleep has been significantly connected to weight growth. A restful night's sleep is vitally essential, whether you're attempting to reduce weight or just keep it where it is.
Reduced Risk of Heart Disease and Stroke - It is generally recognized that several health risk factors, such as heart disease and stroke, can be significantly influenced by the quantity and quality of sleep. According to studies, folks who don't get enough sleep are far more likely to develop heart problems than those who receive between 7 and 8 hours a night. Therefore, ensure that you get as much sleep as you can in order to do your heart a favour.
Improved Concentration and Productivity - Sleep is crucial for your health since it helps to maintain the health of your brain! A good night's sleep can improve productivity, problem-solving abilities, and focus, whereas a bad night's sleep has been found to impair brain function. Short sleep durations have the same detrimental effects on several elements of brain function as drinking alcohol.
Boosts the Immune Function - You may strengthen your immune system and lessen your chance of getting the common cold by obtaining at least 8 hours of sleep per night. According to studies, even a brief sleep loss might weaken your immune system. In fact, compared to individuals who sleep 8 hours or more each night, those who get fewer than 7 hours of sleep are almost three times more likely to have a cold.
- Poor Sleep Leads to Increased Inflammation - Sleep deprivation causes unfavorable signs of inflammation and cell damage, which can have a significant impact on your body's inflammatory response. Regularly having trouble sleeping might lead to long-term inflammation of the digestive tract. Your risk of developing inflammatory bowel illnesses as a result of this is higher.
What are the 5 worst causes of insomnia?
- Stress, anxiety and depression
- Alcohol, drugs, caffeine or nicotine
- Noise or a bright room
- Jet lag
- Shift work
There are plenty of other causes for insomnia also such as mental health disorders or certain prescribed medications. Once the cause is known then you can start to cure your insomnia.
What are the 5 best remedies to treat insomnia yourself?
Going to bed and waking up at the same time every day to create a routine
Relaxing 1 hour before bed e.g. take a bath, listen to music or read a book
Making sure your bedroom is dark and quiet and the room temperature is comfortable (e.g. use blinds, curtains, an eye mask or ear plugs if needed)
Exercise during the day
Your mattress, pillows and covers are comfortable and to your liking
Whilst there are many 'do's' when treating insomnia yourself there are also many 'don'ts' such as:
Don't smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
Don't eat a big meal late at night or snack on heavy carbohydrates
Don't exercise at least 4 hours before bed
Don't watch television or use devices such as smartphones right before going to bed, because this can make you more awake and distracted
Don't nap during the day
Don't sleep in after a bad night's sleep and stick to your regular sleep routine
If your insomnia still hasn't changed for months or it affects your daily life then you must see your GP for further help. You can also buy over the counter tablets or liquids from a pharmacy that may help you. Some contain natural ingredients (valerian, lavender or melatonin) while others, like Nytol, are an antihistamine.
They cannot cure insomnia but may help you sleep much better.
These products can have side effects, for instance, they will make you drowsy. This could make it difficult for you to do certain things and it is important not to drive after taking them.
Check with your doctor before taking anything for your sleep problems.