Do you ever feel hard to sleep. or wake up too early . find it difficult to get back to sleep again? If you answered Yes. you are not alone. Based on various studies . surveys. experts estimate that about 10-30% of adults live with some form of sleep-related issues. . 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. . some other factors. According to the American Psychiatrist Association About one-third of adults report insomnia symptoms . 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 da y s or even weeks. It usually happens as a result of stress . because of some traumatic event. travel. etc. 2. Chronic Insomnia This is long-term insomnia that persists for months or even years . usually because of certain drugs. medical conditions. stress. travel or work schedule. or poor lifestyle. . uneven sleep routines. What are the causes of Insomnia? A perfect sleep is an important part of . If you don’t take proper sleep at the night. you may feel one feel dull . grumpy. inactive in the daytime. Sleep has a direct connecting link with the mind . the body’s biological processes. Insomnia takes a toll on your overall well-being. Some of the principal cause of insomnia include: Stress . Mental Health Anxiety due to work stress. finances. . career. . 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 / t v/ 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. . body temperature. Improper Diet Having a heavy dinner . lying down immediately post-dinner can make one feel physically uncomfortable. Too many spices in your food can cause heartburn . 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 products . pills contain caffeine . 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 . 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 . often cause an awakening in the middle of the night. Other factors Insomnia includes hormonal shifts in women during their menses. pregnancy. menopause. . also in elderly people because of aging . their 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 . treating insomnia. Eat healthy to promote sleep Several research studies have shown that deficiency in certain nutrients like vitamins . minerals can lead to sleep disturbances. Eat a well-balanced comprising fresh fruits . veggies. whole grains. pulses. good quality fats as these foods help in regulating the hormone melatonin. which handles the sleep cycle. Avoid spicy . oily food at dinner. Intake of caffeine before going to bed Get smarter about your caffeine intake . stimulants. Don’t consume alcohol . stimulants such as caffeine. nicotine before going to bed or in the late evening. Avoid late-night dinners Avoid having late dinners . especially spicy . acidic foods at bedtime as they can trigger heartburn . can disrupt your sleep. Maintain a proper duration between the night food . 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. . 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 . eyes badly. Sunlight Exposure Some studies showed people exposed to natural sunlight or bright light reported falling asleep better . faster. Exercise . Meditation Breathing exercises are simple. easy to do. . the most powerful ancient practices. It helps to relieve stress. which will help you sleep better. One can do the breathing . anywhere. anytime. Sleep music is also helpful for better sleep. Physical activity A sedentary lifestyle can disrupt the sleep routine. A proper healthy . regular physical activity. good sleep is also an important aspect of our overall well-being. Insomnia can affect you both physically . 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 Sleep Recommendationtions Age Hours of Sleep Infant (4-11 months) 12-15 hours Toddler (1-2 years) 11-14 hours Preschooler (3-5 years) 10-13 hours School-age child (6-13 years) 9-11 hours. Teen (14-17 years) 8-10 hours Young adult (18-25 years) 7-9 hours Adult (26-64 years) 7-9 hours Older adult (65+ years) 7-8 hours Source: National Sleep Foundation 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 . sleep logs for monitoring your sleep schedule. https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need mental natural curehealth mental natural curehealth mental
