How To Deal With Insomnia And Sleep Deprivation
The struggle to fall asleep or stay asleep during the nighttime can take a huge toll on your health and well-being. If others also find it hard to sleep because of you, the problem becomes enormous.
Tossing And Turning
This sleep inability is a very common problem and millions of people toil with lack of energy, mood swings, and ability to function during the day.
It is frequently thought that even if you get to spend a healthy eight hours a night in bed you do not have insomnia per se, but recent discoveries confirm that people generally have different sleep habits – the quality of the sleep and how you feel after it – define this disorder.
So, if you cannot fall asleep no matter how tired you are, if you wake up in the middle of the night and lie awake for hours if you feel drowsy and fatigued during the day – you might want to check what is causing this non-refreshing and the non-restorative problem of yours.
Symptoms Of Insomnia
Let’s confirm what are several manifestations that give us a clear sign:
- Difficulty falling asleep despite being tired.
- Waking up frequently during the night.
- Trouble getting back to sleep when awakened.
- Relying on sleeping pills or alcohol to fall asleep.
- Waking up too early in the morning.
- Daytime drowsiness, fatigue, or irritability.
- Difficulty concentrating during the day.
Causes Of Insomnia
The problem causing insomnia differs from person to person. It may well be something like drinking excessive amounts of coffee or a more complex issue like a serious medical condition or generally feeling overwhelmed with responsibilities.
To prevent chronic insomnia which can cause serious troubles with blood pressure or mental health issues, you should follow and identify your daily habits, sleep routine, the environment in which you sleep, your physical health. Have in mind that emotional issues such as stress, anxiety, and depression actually cause half of all insomnia cases.
Since it is more accurate to think of insomnia as a symptom of another problem, try to identify all possible causes of your insomnia.
Is It The Snore?
Although insomnia is the most common sleep complaint, there are other sleep disorders.
Some people suffer from other medical cases that complicate or cause insomnia. Once you wake up because your bladder is full or RLS tortures you – it is harder to fall back to sleep. Specially snoring can be quite problematic, do you find yourself not being able to go to sleep because somebody else is snoring?
Luckily for you, there are different and many functional products, like a CPAP chin strap, which help or prevent such issues as mouth breathing, dry mouth, and not using the nostrils for normal breathing. Sleep apnea and narcolepsy are other sleep disorders that can affect insomnia episodes during the night.
According to NHS there are some tips to deal with insomnia and many other medical institutions agree upon:
- Keep regular sleep hours
- Create a restful sleeping environment
- Make sure your bed is comfortable
- Exercise regularly and do not smoke
- Cut down on caffeine
- Try to relax before going to bed and write down your worries
Before turning to pills and severe medication to help you through the night, some homeopaths recommend a couple of actions you can do at home and before going to sleep:
- Mantra repetition
Meditation, especially, has a great impact on mindfulness, stress, concentration, and immunity. You can also try audio meditations that are carefully guided.
It is also known that increased use of magnesium and melatonin can help with sleep deprivation, as much as essential oils like lavender oil. These remedies are used to lower your levels of anxiety, enhance sleep quality, and relax your muscles.
The intent is to try to observe your behavior and the environment rather than try fast and non-reliable options, like sleeping and calming pills, that work for a short period of time and don’t heal or remove the essence of your insomnia.
The Good News
Most cases of insomnia can be cured with changes you can make on your own.
The understanding is that if you figure out the cause, is it the stress, frustration or depression, or illness and medication you take or some other sleep disorder – you can find the right treatment, and you can help yourself.
By addressing the elemental causes and making simple changes to your daily habits and sleep environment, you can put a stop to the frustration and finally get a good night’s sleep.
Dallas Dorrall is passionate about music and is living her dream managing and promoting Nashville/Muscle Shoals based Country Music Artist, Johnny Collier, currently touring the US. While traveling, she enjoys reviewing new artists, restaurants and nightclubs. Dallas is crazy about her family and friends and attributes her enthusiasm for life to a quote by Marianne Williamson (which she still reads every day) entitled “Our Deepest Fear”.