Every night when people tuck themselves into bed, many have difficulty falling asleep. Tossing and turning through sleepless nights can be frustrating and have serious implications on your daily life. Thankfully, however, many of the causes of insomnia are easily treatable.
It’s important to recognize that when it comes to sleeping and insomnia, there is no one-size-fits-all cure. Each Individual requires different amounts of sleep to recharge and function properly, while the causes of insomnia vary from case to case. 8-hours of sleep every night isn’t the cure.
One of the main sources of insomnia and difficulty sleeping comes from an inability to properly relax and prepare yourself for bed. This can be due to over stimulation before bed or feeling stressed out about work or the other responsibilities in your life. Some of the ways to combat these causes of insomnia are to make a few changes to your daily routine.
For example, specialists suggest avoiding any stimulating activity inside an hour or so of bedtime to conquer this difficulty sleeping. This can include things like exercise, work, big discussions or arguments, watching television, using the computer or anything else that gets your adrenaline going. Even though vegging out in front of the television or computer screen may seem relaxing, it can actually cause stimulation in your brain that lead to difficulty sleeping.
Instead, try taking a hot bath or listening to calming music to induce a feeling of relaxation. This way, specialists contend, you’ll be preparing your body to shut down and get some rest when your head hits the pillow.
Another cause that can lead to difficulty sleeping is diet. Depending on your consumption of caffeine, nicotine and other foods, you may be putting yourself at a greater risk of insomnia and difficulty sleeping. As you may be aware, caffeine, nicotine and simple carbohydrates (sugar) act as stimulants in the body. They provide increased energy and awareness, and can impact a person long after they are consumed, even if the affects aren’t necessarily noticeable.
To determine if this is the issue, simply curb your usage of these products. Try not to consume caffeine (coffee, soda) up to 12 hours before bed time. If that’s unreasonable, try not to have a coffee or soda after lunch. If you’re a smoker, try to limit the number of cigarettes you have in the evening; the same can be said for sugary foods.
Getting to bed at a consistent time every night can also curb difficulty sleeping. Setting a schedule to ensure a regular bedtime can train your body into recognizing that it’s time to sleep. Trying to get sufficient time in the daylight can help, too.
There are also some medical conditions that can be attributed to insomnia. For example,people coping with depression or asthma can be at risk. This is because some medications used to treat these diseases make it difficult to sleep. Some examples are bronchodilators and corticosteroids used to treat asthma, and a number of prescription drugs that are used to treat depression.
Restless Leg Syndrome (RLS) is an uncomfortable tingling feeling that occurs in some people when they sit or lie down in the evening hours. It can be quite irritating and cause for difficulty sleeping. Massaging the legs or moving them around, taking a hot bath about an hour before bed, or getting some exercise, like walking, during the day, can relieve RLS and insomnia.
If none of these seem to be causing your insomnia, you may be experiencing sleep apnea. Sleep apnea occurs when a person stops breathing, or fails to take deep breaths while they sleep. There are obstructions in the airway that limit oxygen, therefore creating difficulty sleeping. Consult your physician for more information regarding sleep apnea testing.