Many people in the world experience insomnia, a common sleep disorder that disrupts their sleep patterns and behaviors. Insomnia makes it difficult for them to fall and stay asleep until it is time to wake up. Although the amount of sleep needed by a person varies, an average adult human needs atlease7-8 hours of sleep to remain healthy and functional. Disturbance of sleep patterns drastically reduces your lifestyle quality and keep you tired. According to mental health counselors, common symptoms of insomnia include sleep deprivation, waking up during the night, difficulty in focus, daytime tiredness, and some sever cases linked to depression, anxiety, obesity, diabetes, and heart issues.
Cause of Insomnia
According to mental health experts, some significant causes of insomnia can be:
- Dietary choices
- Stress and depression
- Life-related issues like a death in family or divorce
- Chronic pain and sleep disorders
- Hormonal changes
- Medical conditions or substance dependency
- Irregular sleep patterns
Insomnia treatment includes taking some necessary steps, along with therapy and medications, to improve sleep patterns. Some of these steps include:
- Regular Sleep Hours
The cause of insomnia is mostly due to irregular sleep patterns. Our body is a machine that needs rest at some given point, and trying to push it during that time will disrupt the natural balance. Going to bed and waking up at the same time every day will program your body to sleep better during that routine. In addition, lying in bed awake will disturb your sleep pattern by creating an unhealthy association of staying awake during sleep hours. Mental health counselors emphasize creating a period of sleeping and keep repeating that pattern daily to maintain a healthy sleep routine.
- Exercise Daily
Creating a routine for daily exercise will not only keep your body and mind fit, but your sleep behaviors will also improve. Engaging yourself in a 20 min moderate exercise session and adding some strength training and aerobics will do you wonders. Exercise is the most common and easy to practice the insomnia treatment step that has the most positive effect on your sleep. Take your body into consideration and practice exercise daily. Practice with care and avoid any physical injury.
- Avoid Caffeine After Lunch
While you may need a cup of tea to get you through the second half of your work schedule, experts and mental health counselors suggest that chugging coffee, tea, or energy drinks after lunch will disrupt your sleep later in the evening. Similarly, taking alcohol 3-4 hours before bed will make you feel dizzy and tired, even after sleeping. The idea here is to avoid caffeine, alcohol, or any other type of stimulant before sleeping to keep your sleep pattern secure and avoid insomniac effects.
- Check Your Medicines
Check your medicines regarding any possible side effects of sleep deprivation or insomnia. If recommended medications are necessary to take, consult your physician regarding dosage or any alternative. Drugs like painkillers or cold pills might contain stimulants or caffeine that affects your sleep pattern drastically. Consult your primary physician for any other treatment or adjust the dosage for insomnia treatment.