Insomnia is one of the most common sleep problems. About 30 percent of the population shows signs of insomnia, and 10 percent have insomnia severe enough to interfere with their daily lives.
The inability to get a good night’s sleep can have a negative impact on your everyday life, making it hard to do the things you usually enjoy. Insomnia is characterized by problems falling asleep, staying asleep, or getting restful sleep. This happens even though there is ample opportunity for sleep and the perfect conditions for rest.
Insomnia can be triggered or worsened by changes to one’s routine or environment. Developing healthy routines before bedtime will help you have a good night’s sleep and prevent insomnia. Here are some practical tips for people who suffer from insomnia.
Melatonin is a hormone that your body makes naturally. The brain’s pineal gland, which is about the size of a pea, produces melatonin. It helps maintain a regular sleep-wake cycle in the brain. Melatonin pills can help with short-term insomnia. However, they are also available as a vitamin supplement.
The percentage of adults who use a melatonin supplement increased from 0.4 percent in 1999–2000 to 2 percent in 2017–2018. According to the research, they are an effective treatment for insomnia brought on by shift work or jet lag. In addition, taking melatonin before bedtime can help you sleep better and wake up feeling refreshed.
However, timing is everything when it comes to taking melatonin. If you want to help regulate your sleep cycle, make sure to take it in the afternoon or evening.
Meditation and Relaxation Techniques
One goal of meditation is to help people relax and respond appropriately to life’s difficult moments. Mindfulness is a common component of various meditation practices.
For example, mindfulness meditation can treat chronic insomnia by reducing associated tension, anxiety, and depression. In mindfulness meditation, you focus on your breathing and the current moment. Regular meditation has been shown to help slow breathing and lower stress hormone levels. Meditation is also intended to elicit a relaxation response, which works to counterbalance the stress reaction.
After meditating, try sleeping in a dark and quiet room. Sleeping on one’s side is considered the most common sleeping pose and also recognized as the healthiest sleeping position. So, to get the most out of your meditation, you should use a high-quality set up and if able, invest in the best mattress for side sleepers.
Irregular light exposure may disrupt sleep, especially in the fall and winter when days are shorter. This is because the body uses the cues provided by light to determine when it should sleep and wake up. This is because your circadian rhythm, which influences sleep, is regulated by the 24-hour light cycle. It’s best to consult your doctor and locate a practitioner with sufficient training and certifications.
Light therapy, also called “phototherapy,” is a treatment that uses artificial light to change a patient’s internal body clock. It can improve the patient’s mood, reduce symptoms of depression and anxiety, and help the patient sleep better. In addition, talk to your doctor or a sleep specialist about getting a home light therapy unit for your home.
Acupuncture is a time-honored technique utilized in traditional Chinese medicine. Acupuncture uses thin, solid, metallic needles to penetrate the skin to treat various conditions, including insomnia. Acupuncture has been demonstrated to be effective in several studies. However, the effectiveness of acupuncture is debated, and the evidence is mixed.
In addition, a poorly placed needle during your acupuncture treatment can cause discomfort and infection. So it’s best to consult your doctor and locate a practitioner with sufficient training and certifications.
Eat Foods Rich in Magnesium
Magnesium is a natural sedative and has been shown to aid sleep by stimulating systems that make you feel calm and relaxed. In addition, magnesium can help regulate sleep neurotransmitters.
Studies revealed that supplementing with 500 mg of magnesium daily for eight weeks helped older persons with insomnia get to sleep quicker. Your doctor may prescribe magnesium supplements if you suffer from a condition that causes magnesium deficiency.
Cut Back on Sugar
Sugar can provide an energy boost; however, its effects usually wear off quickly. Consuming excessive amounts of sugar can have adverse effects on the quality of your sleep.
According to a 2016 study, people who consume a high-sugar diet sleep less deeply and are more restless at night. In addition, consuming sugar late at night stimulates you and makes sleeping difficult. So it’s best to reduce sugar intake a few hours before bedtime.
Consult A Doctor
Insomnia can affect you mentally and physically, reducing your quality of life. It can increase the risk of hypertension and heart disease.
Additionally, it might trigger issues with mental health like depression, anxiety, and substance misuse. So it’s best to consult a medical specialist if you suffer from insomnia symptoms.