Statistics say that most people find themselves suffering from insomnia at some point in their life. Insomnia is a sleep disorder characterized by the inability to fall asleep or sleep well at night. In the long run, it can cause a variety of psychological problems. Among the most common causes of insomnia there is undoubtedly a high level of stress, which can derive for example from economic, personal or work problems. However, there are many other factors that can contribute to insomnia, including poor diet, disease, and medications.
Steps
Part 1 of 3: Sleep better
Step 1. Create a relaxing evening routine
It is very important to plan a strategy that allows you to relax before going to sleep. Dedicating a little time each evening to real wellness rituals helps to make the body and mind understand that the hour of rest is approaching. There are a number of relaxation techniques that you can practice before going to bed to relieve tension and worries; here are some examples:
- Take long, deep breaths. Inhale deeply with one hand resting on the abdomen, it should rise slightly as the belly swells. Hold your breath for a count of 3, then slowly exhale.
- Contract your toes. Bend forward, slowly count to 10, then let them relax for 10 seconds. Repeat nine more times.
- Try progressive muscle relaxation. This is a very effective way to relax before bed. You can find various detailed information on the web; in short, you will have to focus attention on one muscle group at a time, contracting and relaxing it alternately, to relieve not only physical fatigue, but also anxiety and stress. Having to focus on your body helps you stay in the present moment and forget anxious thoughts that keep you from falling asleep.
- Take a warm shower or bath. Try relaxing in the bath about an hour before bedtime. The water shouldn't be too hot, or it may stimulate you rather than help you calm down.
Step 2. Improve your sleeping environment
You need to be able to make it as inviting, peaceful and relaxing as possible. A few simple steps can help you prevent insomnia and increase the quality of your sleep.
- If you live in a noisy apartment, you can try using a white sound player. The simple noises made will outweigh the unwelcome ones. If you don't want to buy it, you can search for one online or download one of the many apps available for smartphones.
- Make yourself comfortable. If certain materials or fabrics bother you, avoid them. Try changing the room temperature; the ideal is to sleep in a cool place (about 16-18 ° C), but you can do several experiments to find the right solution for you. Use dim lights and avoid using your computer, TV or cell phone in the bedroom: the light from the screens could alter the production of melatonin.
- Try turning on a fan; in addition to keeping the room cool, it will produce a soothing white noise.
- The bed is intended exclusively for sleep and intimate relationships. Don't use it for work or reading. The entire bedroom should only be associated with rest.
- Don't force yourself to sleep: only lie in bed when you feel really tired and sleepy. If you still can't sleep, try getting up and doing a relaxing activity for 20-30 minutes.
- Hide the clocks from view. If you need to use the alarm clock, cover or lock it in the nightstand drawer. Checking the time during the night would only make you more anxious, aggravating insomnia.
Step 3. Pay attention to what you eat for dinner
Eating a heavy meal when bedtime is just a few hours away can cause indigestion and discomfort. The direct consequence is the inability to fall asleep or to be able to sleep well all night. If you feel the need to eat something late in the evening, make sure it's healthy and light.
Step 4. Avoid stimulants in the last hours of the day
They are among the most common causes of insomnia. Alcohol, caffeine and nicotine are known to cause severe sleep disturbances and their effects can last for up to 8 hours.
- As a general rule, it is best to avoid caffeine after lunch, alcohol in the 6 hours before sleep and nicotine (present in tobacco) when there are a few hours to go to sleep. Caffeine increases the activation of neurons, causing a greater influx of thoughts into the mind. Alcoholic beverages make you drowsy but significantly worsen your sleep quality.
- Coffee, black tea, green tea, chocolate, some carbonated drinks, and energy drinks contain caffeine. Caffeine-free energy drinks also contain stimulants, such as ginseng and guarana, so they are best avoided when bedtime approaches.
- Sugar is also a stimulant, so it should be avoided at least in the last hours of the day.
Step 5. Find ways to clear your mind before going to sleep
If insomnia is caused by stress, one of the first things to do is find ways to clear your mind of worries before bed. Create an evening routine that helps you relax and calm down for sleep.
- Do something pleasant. Read a fun and undemanding book, take a hot bath, or meditate for about ten minutes. Avoid pastimes that stimulate the brain rather than calm it, such as using the computer or watching television.
- You can also try keeping a journal. Find 10-15 minutes every day to write down your worries, or at least think deeply about the situations that cause you anxiety. The goal is to get these negative thoughts out of your mind to make it easier for you to fall asleep.
- If anxious thoughts continue to haunt you even while you are in bed, try to keep your mind busy with some of the following exercises. For example, try to find 50 masculine names starting with the letter "A", or as many plants as starting with the letter "C". On the surface it may seem like a useless practice, but it will be able to distract you from the worries that keep you from falling asleep.
Part 2 of 3: Improving Your Lifestyle
Step 1. Reduce Stress
Problems related to work, school or interpersonal relationships are often the source of the stress that gives rise to insomnia. Reducing or controlling daily tensions can help you relieve the symptoms of insomnia.
- Be reasonable in evaluating your obligations and responsibilities. Many people are stressed out because their lives are too busy which makes them constantly overburdened. If you know you don't have the time to do something, don't accept it to please others anyway.
- Go through your daily to-do list and eliminate items you know you can't complete because you don't have enough time. If necessary, try asking a friend or family member to take care of it for you.
- Feel free to avoid stressful situations. If you have a colleague or family member who tends to make you nervous, hang out with them more rarely. If certain evenings make you uncomfortable, stay home from time to time.
- Plan your days wisely to avoid stressful situations. If you hate arriving late for work, leave the house a few minutes early. If household chores make you anxious, combine them into one occasion, before a pleasant event. Also, try to run errands in one place, for example, go shopping in the supermarket closest to the doctor's office where you need to collect prescriptions.
- Talk about the problems that haunt you with a loved one. Having a friend or family member to let off steam at the end of a busy day can be very helpful. Simply by speaking, you will be able to get rid of some troublesome thoughts that haunt your mind. If the idea of letting someone know how you feel makes you uncomfortable, consider writing your emotions in a journal.
- Talk to your doctor if you feel stressed. He may suggest that you make lifestyle changes to help your body cope better with nervousness. In some cases, they may even recommend that you see a therapist.
Step 2. Exercise
Exercise helps regulate sleep. If you have a sedentary lifestyle, planning an exercise routine will help prevent insomnia.
- Aim to get 20-30 minutes of vigorous exercise every day. This should be an aerobic type of activity, such as running, cycling, swimming, etc.
- Creating and sticking to a weekly training plan takes commitment and determination. Try to be constant, the ideal is to exercise daily, for example before or after work. Having fixed times to respect serves to create a routine; over time, working out will become a natural habit, just like brushing your teeth.
- Training times affect sleep. While exercise can help you sleep better, you shouldn't work out just before bed. The ideal is to stop doing intense physical activity 5-6 hours before sleep.
Step 3. Limit daytime naps
If you have trouble sleeping during the night, you are likely to feel tired during the day. Unfortunately, taking a nap only makes things even more complicated. Try not to sleep during the day, or at least only for a short time: 30 minutes will be more than enough. Also remember that you shouldn't sleep after three in the afternoon.
Step 4. Watch out for medications
Ask your doctor if the medications you normally take could be causing your insomnia. If so, it can help you identify a different one or change the doses. Perform the same assessment for non-prescription drugs as well. Read the instructions on the package leaflet; if they contain substances such as caffeine or other stimulants, such as pseudoephedrine, they could be the cause of insomnia.
Part 3 of 3: Seeking Professional Help
Step 1. Make an appointment with your doctor
If insomnia has become a recurring problem despite all your attempts, it's time to seek help from your doctor. Sometimes chronic insomnia can be a symptom of a more serious sleep-disturbing condition.
- The most common causes of insomnia include: chronic pain, depression, restless legs syndrome, intense snoring (a common symptom of sleep apnea), urinary problems, arthritis, cancer, hyperthyroidism, menopause, heart or lung disease, and chronic gastritis.
- Ask your doctor if the medications you take regularly may be causing insomnia. In general, those that are used to treat hypertension, depression and allergies can cause sleep disturbances. Drugs used to lose weight or to treat mood disorders, such as Ritalin, can also have negative effects on sleep.
- Your doctor will need to review your medical record and any other symptoms you have. Feel free to ask him any questions you want and prepare a list of all your ailments to help him make an accurate diagnosis.
Step 2. Experience Cognitive Behavioral Psychotherapy
Since insomnia can result from an emotional stressful situation, this type of psychological therapy can help you sleep better. The intent is to teach you to control negative thoughts that could be the cause of insomnia.
- Cognitive-behavioral psychotherapy is used to combat the factors that aggravate chronic insomnia, generally linked to bad habits and an unhealthy lifestyle.
- To recover from insomnia you will need to develop healthier habits (going to bed and waking up at regular times, avoiding afternoon naps, etc.); you will also have to act on the cognitive sphere (that is, on your thoughts). Your therapist will show you how to control or eliminate the negative thoughts, worries and false beliefs that keep you awake during the night. He may also advise you to do some daily tasks, such as keeping a journal of negative thoughts or engaging in certain activities that can help you get rid of them.
- You can locate a psychotherapist who is experienced in this type of therapy by searching online or with the help of your primary care physician. Find out in advance about the costs and any options available to you by the health services in your region.
Step 3. Consider drug treatment
If he deems it necessary, your doctor will prescribe medications to help you fight insomnia. They will generally treat the underlying condition of insomnia, not the insomnia itself, so it should be a short-term cure.
Z drugs (benzodiazepines) are used to combat anxiety and insomnia by promoting a state of tranquility and calm. They are usually taken for short periods (about 2-4 weeks), as they tend to become less effective over time. Possible unwanted side effects include: dry mouth, more intense snoring, mental confusion, dizziness and sleepiness
Step 4. Consider taking a dietary supplement with your doctor
There are a number of natural remedies, generally herbal, which have a mild sedative action and can therefore help you fight insomnia.
- Valerian root has a mild sedative effect. It is available in the form of a supplement, which is generally readily available in both herbal medicine shops and supermarkets. As it may have undesirable effects on the liver, it is best to ask your doctor for advice before taking it.
- Melatonin is a hormone produced by the pineal gland of the brain that is essential for circadian rhythms and to ensure the body a sound sleep. Despite the studies carried out, it is not yet clear what the positive effects of melatonin on the symptoms of insomnia are, nevertheless it is considered a possible safe short-term cure.
- Acupuncture is a medical therapy that uses the stimulation of certain skin areas by means of fine needles. Some research has shown that this is a possible effective cure for insomnia. If the other suggested remedies don't work, consider seeking help from an experienced acupuncturist.
Advice
- Jet leg or time zone change syndrome can become a chronic ailment and cause insomnia.
- Most people need about 7-9 hours of sleep a night. There are very rare cases of people who can sleep as little as 3 hours a night without suffering long-term negative consequences.
