How to Deal with Sleeplessness? Some Useful Tips

Inability in falling asleep is called insomnia. In other words, we can say that if anyone is staying awake at night or suffering from sleeplessness, he is experiencing insomnia. Sleeplessness is very common issues in a busy life which can affect your performance and your mood as well. Insomnia has an adverse impact on your health as well as your mind. If anyone is suffering from insomnia he might face certain symptoms like, feeling fatigue, drowsiness, low energy, mood swings, unable to concentrate, damaging productivity, etc. serious insomnia can lead you to various chronic diseases like diabetes, stroke, increase in blood pressure, Alzheimer’s disease, cancer, and heart disease as well.

Causes of sleeplessness

There are various reason for insomnia. Some of the causes are mentioned below according to their category.

Medical and psychological causes of sleeplessness

  1. Depression, anxiety, stress are the most ordinary causes for sleeplessness. Experiencing insomnia can make these conditions even severe. Some other common causes which include worry, anger, trauma, bipolar disorder can also cause insomnia.
  2. Illness or any medical issues: there are several medical problems which can lead anyone to insomnia. among those medical conditions, chronic pain is the most common one for causing sleeplessness.
  3. Medications: drugs like antidepressants. Corticosteroids, ADHD stimulant, medicines for high blood pressure and also some contraceptives pills interfere with your sleep.

Daytime bad habits:

  1. Irregular and poor sleeping habits: taking nap on an irregular basis can cause insomnia. Stimulating activities just before bed, uncomfortable environment, using smartphones, video games, TVs, using the computer late night can surely interrupt your sleeping cycle.
  2. Stress: worrying about your work, health, school, finance or maybe a family problem can be a cause for your sleeplessness. Some life trauma or events can also be a reason behind insomnia.
  3. Work or travel schedule: traveling frequently across the different time zones, working a late or early shift is the most common reasons behind sleeplessness.
  4. Eating more than necessary: having something light just before bedtime is great but sometimes we eat too much which causes to feel uncomfortable during lying down, which again leads you to a sleepless night.
  5. Intake of nicotine, caffeine, and alcohol: drinking too much coffee, cola, tea can cause insomnia. Drinking them during late afternoon or at evening can surely keep you from getting asleep. Sometimes alcohol helps in sleeping, but it prevents one from getting deeper sleep.

It does not matter for how long you have been experiencing insomnia, there are many ways to prevent sleepless night from occurring again and again. Following are the 5 best tips to control insomnia.

  1. Waking up every day at the same time: if you are suffering from insomnia then you should probably know that waking up at the same time every day can control insomnia.
  2. Avoid stimulants like alcohol, caffeine, and nicotine: caffeine can affect you severely as its action stays up to 24chiurs after consumption. Not only it prevents you from getting asleep but also it cause you to wake up in the middle of the night. Consumption of alcohol may help you to fall asleep but it actually prevents you from getting a better and a deeper sleep. It can make your night restless. Again, nicotine is a stimulant, one must avoid taking nicotine in order to get a peaceful sleep.
  3. Exercise: sleep quality and quantity can be improved by exercising on a regular basis. However, exercising just before bedtime can be a reason for insomnia, so avoid to do any exercise before bedtime. It is recommended to finish your exercise at least 3-4 hours before going to bed.
  4. Limit your activities during bedtime: avoid making calls, watching tv, listening to your radio and activities like these to control your sleeplessness.
  5. Reduce stress: relaxation therapies as well as stress reduction technique can help you to get a better sleep at night. Try to relax your body and mind as well before your bedtime. Relaxation of your body includes muscle relaxation, imagery, deep breathing methods, meditation,

Suffering from sleeplessness or insomnia is very common among the adults. It is not a serious issue until it becomes chronic. In recent times, the scientists found out that insomnia can be a problem of the brain which cannot stop one from being awake.



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