Insomnia is a condition in which individuals struggle to sleep or stay asleep, which causes them to become agitated. Stress, anxiety, and other health-related problems can lead to insomnia. It is necessary to maintain better sleeping habits to enhance functioning and health.
People must understand the cause of their poor sleep. The common causes of insomnia are:
- Environmental Factors: People may struggle to sleep due to the snoring of their partner and noise. It causes the individual to become agitated, which affects performance and mood.
- Work Stress: Individuals who fail to manage time and create a balance in their personal and professional life are more likely to suffer from anxiety. Anxiety and stress cause insomnia and related complications.
- Jet Lag: People traveling to and from different time zones suffer temporary insomnia. However, it gets better in days without affecting functioning, mood, and health.
- Hormonal Changes: Women suffer from pain and discomfort during menstruation and menopause, which affects their sleep cycle.
- Pregnancy: The physical changes during pregnancy cause extreme unease that affects the sleeping cycle.
- Mental Health Problems: People diagnosed with bipolar disorder, depression, and psychotic disorders are more likely to suffer from sleep disorders and related complications.
The tips for sleeping better for individuals exhibiting signs of insomnia are:
- Practice Relaxation Techniques: Deep breathing allows the individual to manage the anxiety and stress affecting their sleep. Hence, people must practice PMR and deep breathing to gain control over the physiological response of anxiety.
- Engage in Soothing Activities: Listening to music, aromatherapy, taking a warm bath, and drinking herbal tea at night are proven effective in managing the symptoms of insomnia. People should engage in self-soothing activities to divert their attention from the stress of individual stimuli.
- Engage in Physical Activities: Exercising in the evening helps the body release the happy hormone. Endorphins reduce anxiety that affects health, sleep pattern, and performance. However, the individual should be mindful of scheduling their exercise time. Exercising at night can increase alertness, which affects the sleep routine.
- Manage Physical Health Problems: People with medical conditions, such as chronic pain, immune disorder, hypertension, and diabetes, should consult a specialist and follow a healthy lifestyle to improve their physical health. The medications and lifestyle modifications will reduce the chances of insomnia and related complications.
- Seek Professional Help for Anxiety and Depression: Individuals diagnosed with a mental health illness are at a higher risk of suffering from sleep problems and deterioration of overall health. Therefore, it is essential to seek guidance regarding effective treatment options from a competent and reliable specialist. Early diagnosis and timely treatment allow the individual to stay calm, proactive, and productive throughout the day.
- Follow a strict Bedtime Routine: People should schedule their bedtime and avoid napping throughout the day. It decreases productivity, which can induce work-related stress. Anxiety increases the risk of insomnia. Also, individuals must understand the significance of abetter sleeping position to have quality sleep to promote physical and mental health.