Are You Struggling With Insomnia? Here is what you need to know about it

Table Of Content

What is Insomnia?

Insomnia can easily be described as a persistent inability to fall asleep and/or stay asleep. It can be primary but is often a symptom of an underlying medical or psychological condition. It can be episodic, short-term or chronic.

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What are the 3 Common Types of Insomnia?

The three common types of insomnia are:

Slow falling asleep
Early morning awakenings
Frequent awakenings

Insomnia is common in the USA, where approximately 70 million Americans are reported annually.

The symptoms of insomnia are present in approximately 33% to 50% of the adult population, while Chronic Insomnia disorder is estimated at 10% to 15%. Chronic insomnia is elated to distress or impairment.[1]

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Why is Insomnia Caused?

Insomnia and sleep disturbances are often caused by a deficiency or overstimulation of the brain. Balancing neurotransmitters, hormones, and mineral levels and practicing good sleep hygiene are necessary to improve chronic sleep problems. [2]

Some of the common causes of insomnia are:

Bad sleeping habits: disrupted sleep routine, regular afternoon naps, lying in bed for a long time during the day, using a computer in bed, etc.
Bad sleep environment: too much noise and light or too cold/hot
Excessive consumption of tobacco, alcohol or caffeine
Anxiety, stress and depression
Food sensitivities and allergies
Indigestion and other gastrointestinal problems
Mineral deficiencies
Pain and discomfort [3]

What Are the Effects of Insomnia?

The effects of sleep deprivation are experienced differently by everyone, but the most common effects are:

Loss of energy by losing both conservation time and energy control regulations.
We are exposed to higher levels of toxins due to oxidative stress and toxin accumulation in the brain.
We experience disruptions to our circadian rhythms and control over key aspects of our physiology according to the solar light and dark cycles.
We notice an increase in our stress system to offset the energy debt, resulting in increased fatigue, increased demands on our energy system, anxiety and overwhelming. [4]
We’re getting more inflammation.

How to Deal With Insomnia?

Exercise improves sleep

Regular exercise can be a great way to help induce better sleep. If you have trouble sleeping, avoid working too late. Intense exercise can make you more alert. It also raises your body temperature, staying high for up to six hours. Avoid exercising too close to bedtime. Try to finish your exercise two or three hours before bed. If you would like to integrate regular exercise into your day-to-day activities, I can offer you more personal support.

Stay out of bed if you are not sleeping

Are you tossing and turning for half an hour or more in bed? You can get up to read a book or listen to relaxing music. Quiet activity can help you relax and fall asleep. Lying in bed can lead to frustration and watching the clock. Over time, you may associate your bed with waking, not resting. Serious health problems have been linked to severe and chronic sleep deprivation, including obesity, high blood pressure, diabetes, heart attack and stroke. [5]

You can build your sleeping habit

Did you know you can train your body to associate certain resting behaviors with sleep? The key, of course, is consistency. Read for an hour or take a warm bath before bed. Maybe meditating or dreaming will help you fall asleep. Find what works for you, then make these rituals a regular part of your bedtime routine each night.

Things to Do to Improve Your Sleep

Here are some changes you make to improve your sleep:

Try not to use phones and computer screens for about 2 hours before bed
Keep to consistent sleep and wake times, including weekends
Make use of your bedroom for sleep
Avoid afternoon naps.
Make sure your bedroom is quiet, cool and dark when you want to sleep
Schedule at much as 60 minutes of relaxation in a dark room before sleeping.
If you can’t fall asleep within 20-minutes, consider going to a different room or staying out of bed.
Have a routine wake-up time.
Exercise regularly by doing activities that could increase your heart rate by up to 75%.
Get regular exposure to the late afternoon sun to stimulate relaxation
Take warm baths with essential oils
Practice stress reduction activities such as meditation, yoga and deep relaxation. [6]

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Bottom Line

There is an important relationship between sleep and body weight. The duration and quality of sleep affect appetite and body weight, and the timing, quantity, and quality of food also affect sleep. Sleep deprivation and circadian rhythm disturbances can lead to weight gain regardless of calorie intake.

In overweight people who do not sleep well, it is important to adjust their bedtime habits first. This will release an important block for normal metabolism and ideal body weight. Most people will lose body fat by correcting sleep problems without restricting calories. There is an additional incentive to gain weight in conditions of sleep deprivation due to the body’s response to energy debt. It releases appetite and controls satiety through the guerrilla hormones and leptin, leading to increased cravings and overeating to aid energy production.