Do you have trouble falling asleep?
One in three people are faced with sleep problems from time to time. The quality of our sleep and the amount of it are both important factors which contribute to our daily levels of energy, mood, distress, and ability to cope with life. Though the number of hours we need to sleep to feel rested varies from person to person, a general good amount is 7-10 hours daily.
What is Insomnia?
Insomnia is when individuals frequently face sleep difficulties. They may have trouble getting to sleep, staying asleep or waking up too early. Individuals who experience insomnia can feel tired, have excessive daytime sleepiness, health issues because of deprivation and may be at risk of possible road accidents.
Causes of insomnia
Stress around work, school or social relationships can cause short term effects on the quality of one’s sleep. Individuals who work at irregular times such as shift work or frequent flyers can get jet lag, both of which can affect a person’s internal clock and affect sleep. If someone is in reasonable pain or is facing an illness, these factors can cause a temporary disturbance. Certain medications or medical conditions, e.g. sleep disorder, can also cause insomnia. These are factors that once resolved we can fall asleep faster and for longer.
Treatment of Insomnia
To treat insomnia it’s very important to understand the reason as to why the disturbance in the cycle has occurred. Begin with analyzing the lifestyle changes one can make to improve sleep quality before looking at alternatives such as tablets, cognitive therapy or homeopathic medicine.
How to Improve sleep?
The daily activities are interlinked to our sleep patterns and individuals should try to build healthy resting habits.
Foods for better rest
Consuming specific foods in the later hours of the evening can disrupt your sleep pattern. Foods containing high levels of fat, spiciness, or acidity might lead to stomach discomfort, ultimately interrupting your sleep. Additionally, meals rich in sugar can result in blood sugar fluctuations, potentially contributing to insomnia by wakefulness during the night. When considering a late-night snack, opting for a blend of complex carbohydrates and a small amount of protein, like whole grain crackers, is a preferable choice to support uninterrupted sleep.
Drinks for better rest
Beverages containing caffeine have the potential to disrupt the ability to fall asleep and negatively affect the overall sleep quality. Such drinks include coffee, tea, and sodas. Alcohol, despite inducing drowsiness, can actually disrupt the cycle and lead to fragmented sleep. While staying hydrated is essential, consuming excessive water before bedtime can lead to disruptive nighttime bathroom trips. It’s advisable to steer clear of stimulating drinks in the late afternoon, avoiding alcohol and moderating other beverage consumption in the evening can contribute to achieving a more restful night’s sleep.
Daily habits to resting better
Start by keeping a regular schedule, waking up and going to bed at the same time every day. Reserve your bed for sleep and sex, not for other activities. Limit screen time on electronic devices before bedtime and make sure your environment doesn’t have bright light. Relaxing activities like reading, taking a bath, or meditating close to bedtime can help you unwind and prepare for a restful night. Avoid taking daytime naps, as they can affect the quality of sleep at night. Following these practices can help you achieve more consistent and restful night.
Sleeping positions for better rest
The ideal sleeping position is the one that supports a healthy alignment of your spine from your hips to your head. Resting on your side or back is generally better than on your stomach. In these positions, it’s easier to maintain proper support and balance for your spine, which helps reduce pressure on it and allows your muscles to rest and heal.
Physical activity for better rest
Studies have shown that regular physical activity correlates with better sleep and individuals who have a regular exercise routine are less likely to develop issues. Exercise releases endorphins which can really help with symptoms of anxiety and depression, which can cause insomnia, and positively improve sleep quality. Exercise helps to align our internal body clock by improving circadian rhythm.
When to seek medical help?
If the above techniques are not helpful, or the issues have been persisting for a few months (chronic insomnia), consult with a doctor to prescribe sleep aids and determine the underlying cause.
Consult a doctor
Resources:
Exercise and Insomnia: Can Physical Activity Combat Insomnia? | Sleep Foundation
