Lifestyle changes to beat Insomnia

Do you ever feel hard to sleep, or wake up too early and find it difficult to get back to sleep again? If you answered Yes, you are not alone. Based on various studies and surveys, experts estimate that about 10-30% of adults live with some form of sleep-related issues, and insomnia is one of them.

 What is Insomnia?

Insomnia or sleep disorder is the inability to fall asleep or have insufficient sleep. It can result from stress, anxiety, physical conditions, medication, and some other factors.

According to the American Psychiatrist Association About one-third of adults report insomnia symptoms and 6-10 percent meet the criteria for insomnia disorder.

How many types of Insomnia?

 Insomnia is commonly categorized into two:
1. Acute Insomnia
This is short-term insomnia which can last for days or even weeks. It usually happens as a result of stress and because of some traumatic event, travel, etc.

2. Chronic Insomnia
This is long-term insomnia that persists for months or even years and usually because of certain drugs, medical conditions, stress, travel or work schedule, or poor lifestyle, and uneven sleep routines.

What are the causes of Insomnia?

A perfect sleep is an important part of health. If you don’t take proper sleep at the night, you may feel one feel dull and grumpy, inactive in the daytime. Sleep has a direct connecting link with the mind and the body’s biological processes. Insomnia takes a toll on your overall well-being. Some of the principal cause of insomnia include: 

Stress and Mental Health
Anxiety due to work stress, finances, health, career, and family issues can keep your mind active at night, making it difficult to sleep. Trauma or stressful events like job loss, death of a loved one can also lead to insomnia.

Poor Lifestyle Habits
Irregular sleeping patterns, use of stimulants before bedtime, computers/tv/smartphones, or another screen usage just before bedtime can interfere with your sleep cycle. It can disrupt your circadian rhythm which maintains the sleep-wake cycle, metabolism, and body temperature.

Improper Diet
Having a heavy dinner and lying down immediately post-dinner can make one feel physically uncomfortable. Too many spices in your food can cause heartburn and acid reflux, which may keep you awake. Late Night meals mainly affect the sleep cycle.

 Medications
Certain prescribed drugs such as antidepressants, medications for asthma, hypertension, OTC medications for pain, allergy. Some certain weight loss products and pills contain caffeine and other stimulants that can disrupt sleep.

Medical Conditions
Various medical conditions such as diabetes, thyroid, heart issues, chronic pain, GERD, cancer, neurological disorders like Parkinson’s and Alzheimer’s can trigger insomnia. 

Alcohol, Caffeine
Alcohol, caffeine, tea, coffee, nicotine are potent stimulants for insomnia. Late afternoon or evening time consumption of such products can make it difficult to fall asleep at night. Alcohol may prevent deeper stages of sleep and often cause an awakening in the middle of the night.

Other factors
Insomnia includes hormonal shifts in women during their menses, pregnancy, menopause, and also in elderly people because of aging and their health conditions. 

How can you treat Insomnia by changing some simple lifestyle changes?

Yes, you can manage insomnia by changing your lifestyle. Sound sleep is necessary for the proper functioning of the body. Here are some simple lifestyle changes mentioned below for getting sound sleep and treating insomnia.

Eat healthy to promote sleep
Several research studies have shown that deficiency in certain nutrients like vitamins and minerals can lead to sleep disturbances. Eat a well-balanced diet comprising fresh fruits and veggies, whole grains, pulses, good quality fats as these foods help in regulating the hormone melatonin, which handles the sleep cycle. Avoid spicy and oily food at dinner.

Intake of caffeine before going to bed
Get smarter about your caffeine intake and stimulants. Don’t consume alcohol and stimulants such as caffeine, nicotine before going to bed or in the late evening.

Avoid late-night dinners
Avoid having late dinners and especially spicy and acidic foods at bedtime as they can trigger heartburn and can disrupt your sleep. Maintain a proper duration between the night food and going to bed.

Water intake in post evening
Avoid consuming a lot of water post evening time as it can lead to frequent urination at night.

Make the sleeping environment comfortable
Get serious about nighttime relaxation. Avoid using any mobile, and other electronic devices at least half an hour before going to bed at night. Avoid using such gadgets in dark, it can affect your sleep and eyes badly.

Sunlight Exposure
Some studies showed people exposed to natural sunlight or bright light reported falling asleep better and faster. 

Exercise and Meditation
Breathing exercises are simple, easy to do, and the most powerful ancient practices. It helps to relieve stress, which will help you sleep better. One can do the breathing exercise, anywhere, anytime. Sleep music is also helpful for better sleep.

Physical activity
A sedentary lifestyle can disrupt the sleep routine. A proper healthy diet and regular physical activity, good sleep is also an important aspect of our overall well-being.

Insomnia can affect you both physically and mentally. Therefore, it’s our responsibility to follow a healthy lifestyle routine for better sleep. Better sleep means a better day.

How Many hours one should sleep?

Sleep is an important part of the lifestyle. According to the National Sleep Foundation, most adults need about seven to nine hours of restful sleep each night. The Foundation revised its sleep recommendations in 2015 based on a rigorous review of the scientific literature

Quality of sleep matters, if the sleepiness is not in a control after even changing the lifestyle seek the advice of a physician. Maintain a sleep diary and sleep logs for monitoring your sleep schedule.
https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need