We’ll give you some tips you need to know to fight insomnia and get you sleeping again.
Written by Marialma Team
Can’t sleep? You might be thinking it is insomnia. Well, if you are having difficulty in falling asleep or even staying asleep, it is very likely to be insomnia. That’s why today we’re going to tell you what you should know about insomnia and give you some tips on how to start sleeping like a baby. So, what are you waiting for? Keep scrolling and find out how to stop insomnia.
Insomnia may be caused by many reasons. In some cases, it can be the primary problem, while in others, it can be associated with other medical conditions. But there is more! The causes may also vary according to the type of insomnia you have. For example, transient insomnia is usually associated with a recent event. Chronic insomnia is related to stressful life events or poor habits that can interfere with your sleep.
Now, let’s check some of the most common causes of insomnia:
Poor sleep habits
If you watch TV, play video games, or use your smartphone, you should know that this can seriously affect your sleep. Plus, eating too much before going to bed can also keep you awake at night since it is usual to experience heartburn or backflow of acid. If you want to stop insomnia, it is also essential to avoid irregular bedtime schedules, naps, exercising before bed, and caffeine, nicotine, and alcohol.
This can happen due to stressful life events like job loss or change, death of a loved one, divorce, or moving for another country or house.
According to the World Health Organization, approximately 30% of the worldwide population has allergies. With the arrival of spring, it is usual for people to have some allergies, especially in cases of rhinitis, asthma and other problems caused by excess pollen in suspension. Sneezing, nasal obstruction, runny nose, watery or itchy nose and throat are some of the main symptoms of this season problem. Unfortunately, this can keep you awake during the night and make you sleepy during the day.
Disruptions in circadian rhythm
Disrupting your body’s circadian rhythms can affect your sleep-wake cycle. The most common causes include job shifts changes and jet lag.
These diseases are usually associated with insomnia: chronic pain, cancer, diabetes, heart disease, chronic fatigue syndrome, congestive heart failure, angina, acid-reflux disease (GERD), chronic obstructive pulmonary disease, asthma, sleep apnea, Parkinson’s and Alzheimer’s diseases, hyperthyroidism, arthritis, brain lesions, tumors, stroke, an overactive thyroid.
This can make it very difficult to sleep at night and increase the likelihood of insomnia. Making simple lifestyle changes can help you to reduce the risk of itchy skin at night and stop insomnia, like choosing bed sheets with the right fabric.
Bipolar disorder, depression, anxiety disorders, like post-traumatic stress disorder, and psychotic disorders are some of the pychological issues that can affect your sleep.
You should avoid medications that contain caffeine or other stimulants that can prevent you from sleeping. So, we advise you to check out which medications can cause insomnia.
Sleep apnea, pregnancy, hormone shifts during menstruation, and genetic conditions can also be related to insomnia.
When it comes to insomnia treatment, the first thing to do is to determine the underlying cause, so you can treat it. Additionally, you can talk to your doctor to prescribe you sleeping pills and to know more about how to stop insomnia.
However, please note that you should use these pills for insomnia for a limited time, because they will not only lose their effect over time, but they also may have some unwanted side effects.
Additionally, behavioral treatments can help you to learn new behaviors to sleep better. These treatments can include relaxation exercises, cognitive behavioral therapy (CBT), among others. Plus, you can adopt some habits that will help you to sleep like a baby.
Avoid foods and drinks that can interfere in your sleep;
Don’t use electronic devices before going to bed, because it may stimulate you before bed;
Maintain a regular sleep schedule: go to bed and wake up at the same hour every day, including on weekends;
Use relaxation techniques like yoga, Pilates, and meditation;
Say no to long daytime naps;
Avoid going to bed worrying about something. Instead, make a to-do list;
Exercise daily, but avoid exercising before going to bed;
Keep your bedroom clean and airy to prevent the accumulation of dust, mites, fungi, and hair;
Remember, your bedroom should be your sanctuary. So, above all, you should feel comfortable.
Marialma’s tips: If you want to add the final touch to your bedroom to create a comfortable environment, you should take into consideration your bed sheets. Therefore, we invite you to meet our ultra-soft and fresh sheets that will make you feel like you’re sleeping on a cloud. Plus, they feature antibacterial characteristics that will prevent the multiplication of mites. Curious? Know more here.