Easy Tips to Beat Insomnia

Easy Tips to Beat Insomnia

Why do people suffer from insomnia?

Sleep disturbance is described in the International Classification of Diseases as falling asleep or sleep disturbances that do not bring recovery and rest. According to statistics, from 30 to 45% of the adult population in the world suffer from some form of insomnia.

It is also known that at different ages there is a different need for sleep. For example, children and adolescents need to sleep at least 10 hours a day, after 25 years, an average of about seven to eight hours is enough, and after 45, people sleep on average no more than 6.5 hours. Old people sleep the least – up to 6 hours in total.

So what are the causes of insomnia and sleep disturbances?

Experts identify the following main factors:

  • Somatic diseases, injuries;
  • Day events, traumatizing the psyche;
  • Chronic stress, overwork;
  • Change of time zones;
  • Psychostimulant abuse (including caffeine, nicotine, and alcohol);
  • Mental illness;
  • Depression.

Many people cannot fall asleep also because of sleep anxiety – when people are afraid to fall asleep because they associate it with death, they are haunted by irrational fears. These are the so-called dysfunctional beliefs.

How to deal with insomnia?

1. Sleep hygiene

Scientists never tire of repeating the importance of a daily regimen. Including concerning sleep. If you go to bed and wake up at about the same time, sleep is normalized, the body gets used to it, and everything gets better.

Before going to bed, it is good to take a walk and ventilate your room. Also, do not overeat before going to bed, but you will not fall asleep on an empty stomach either.

Therefore, a light snack a couple of hours before bedtime is what you need.

2. Darkness and silence

Many people try to fall asleep under the TV background or with a gadget in their hands. In fact, this contributes to sleep disturbance, not its improvement.

Because the so-called sleep hormone – melatonin – which regulates the circadian rhythms of sleep and wakefulness – is only produced in complete darkness.

3. Correct wake-up time

We know there are sleep phases. The so-called slow, deep, and fast superficial sleep. If you wake up a person during the slow phase, they will feel overwhelmed and tired throughout the day.

According to experts, a full sleep cycle lasts an hour and a half. Therefore, it is best to wake up after a multiple of this figure. So, after sleeping for, say, 7.5 or 9 hours, you will get better sleep than 8 or 10.

4. Herbal bath

One of the best relaxation remedies is a bath with sea salt and essential oils or herbal decoction.

For example, with lavender, calendula, lemon balm, or mint.

5. Medicine to improve sleep

If all else fails, you can also resort to medication, but only after consulting a doctor.

Also, tinctures of motherwort, valerian, peony, and other plants have proven themselves well.

Picture Credit: Pexels

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