Can't sleep? Or do you often struggle to get to sleep no matter how tired you are? Or do you sometimes lose sleep in the middle of the night and lie awake staring at the clock anxiously? You aren't alone, a shocking 50-70 million Americans and more in the world have sleep difficulties. Insomnia is a recurrent problem that can deprive you of energy, change your mood and even affect your general health and ability to carry out daily activities effectively. Sometimes, chronic insomnia can manifest in serious health problems. But contrary to common believe, insomnia isn't a sleep disorder. Insomnia is to a larger extent a sleep complaint. With simple lifestyle changes and change of daily habits you can put a stop to sleepless nights.
If you are spending hours staring at the clock at night or know someone suffering from insomnia, here are tips that can help correct the sleep complaint.
Put a check on your caffeine intake
Check the quantity of caffeine you are consuming each day, especially in the evenings. It is advisable to assess your diet and identify the sources of your caffeine: maybe it's the soda you take over lunch, random energy drink or a cup of coffee and/or medications. Large quantities of caffeine in the body are recipe for body jitters and can cause restlessness. Also, the additional sugar in sodas and energy drinks as well as that added in coffee can culminate in sleep issues.
It's much easier said than done but completely reducing or at least managing your stress in a sustainable manner will contribute positively towards overcoming your insomnia. Stress is known to cause mental instability, especially when you stay awake pondering over countless things. Try to solve all issues that may make deprive you of your sleep before retiring to bed. If you had any tasks like laundry or any other house chores or work related projects, ensure you complete it before going to bed. In doing this not only are you meeting the goals of your to-do list, but also shedding off stress that will negatively impact on your schedule tomorrow.
Obviously, it is not possible to cut stress completely; all we can do is identify ways to effectively manage the stress levels. Be willing to embrace help when offered, be liberal to designate some tasks to other people and/or research around for different stress management books that are readily available.
Know your medications
In case you are on medication, take a minute or so to read through the side effects that are mostly disclosed in the included sheet. If you happen to have any concerns, feel free to seek clarification from your pharmacist or doctor. Some medications have been found to contain caffeine especially: antidepressants; or any other medicines used to treat cold and flu as they have alcohol traces; pain relievers; diuretics; corticosteroids; thyroid hormones and high blood pressure prescription medications.
Some medical conditions manifest in sleeplessness and cause insomnia. The most common medical conditions associated with insomnia include: asthma, allergies, Parkinson's disease, hyperthyroidism, acid reflux, kidney disease, cancer or chronic pain. Incase you are suffering from any of these conditions or other isolated health ailments that cause insomnia its time to make an appointment with your physician.
Your physician may recommend some medications and/or physical therapy that you can incorporate into your life and can significantly ease the underlying issues so as to get some much-needed sleep.
Consider Your Sleep Environment
Put into consideration your sleep environment and ensure the surroundings are conducive for sleep. How is the lighting? Is the area overheated? Do you work from your laptop or desktop in the bedroom? Ask yourself all these important questions and try to resolve the issues that cause insomnia. Perhaps it is time you considered adjusting the lighting, purchased accommodating pillows, and adjust the thermostat as well as desist from bringing your work into the sleep area.
Make your sleeping environment work for you and filter what is keeping you up at night in addition to your lifestyle.