What is the main cause of insomnia and how do you fix it?
Insomnia is a common sleep disorder that affects millions of people worldwide. It is characterized by difficulty falling or staying asleep, despite having adequate opportunities to do so. The main cause of insomnia can vary from person to person, but some of the most common triggers include stress, anxiety, depression, irregular sleep patterns, and certain medications.
However, the good news is that insomnia can be fixed.
Here are some effective ways to help overcome insomnia:
1. Establish a consistent sleep schedule - go to bed and wake up at the same time every day, including weekends.
2. Create a sleep-conducive environment - keep your bedroom cool, quiet, and dark. Use earplugs or a white noise machine to block out any distracting sounds.
3. Limit exposure to screens before bedtime - the blue light from electronic devices can interfere with the production of the sleep hormone melatonin.
4. Exercise regularly - physical activity can help reduce stress and anxiety, and promote better sleep.
5. Practice relaxation techniques – Boot up YouTube and look for relaxing yoga videos. There are tons. Try a different one every night until you find the best for you.
6. Avoid caffeine and alcohol before bedtime - these substances can interfere with sleep and make it harder to fall asleep.
7. Talk to your doctor - if you have persistent insomnia, your doctor may be able to recommend medication or therapy to help.
Insomnia is a treatable condition, and there are many ways to help overcome it. By making small changes to your lifestyle and sleeping habits, you can improve the quality of your sleep and enjoy a more restful and rejuvenating night's sleep.
Here are some tips for falling asleep quickly
1. Relax your mind and body - try progressive muscle relaxation, deep breathing exercises, or meditation to calm your mind and body.
2. Use a sleep ritual - establish a routine before bedtime, such as reading a book, listening to calming music, or taking a warm bath to signal to your body that it is time to sleep.
3. Keep the bedroom cool, dark, and quiet - use thick curtains, an eye mask, or earplugs to block out light and noise.
4. Limit caffeine and alcohol intake - avoid consuming these substances, especially in the hours leading up to bedtime.
5. Avoid screens - the blue light from electronic devices can interfere with the production of the sleep hormone melatonin.
6. Get regular exercise - physical activity during the day can help you fall asleep faster and stay asleep longer.
How much physical activity do I need in a day to feel tired at night?
The amount of physical activity you need to feel tired at night can vary from person to person, but generally, a moderate amount of physical activity during the day can help promote better sleep. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Aim for at least 20 minutes a day. Anyone can find 20 minutes. Run in place in front of the TV if you don’t have access to a gym.
The timing of physical activity can also impact sleep. Exercise in the morning or early afternoon is recommended, as exercising too close to bedtime can lead to counting sheep until 3AM.
It’s important to listen to your body and engage in physical activity that feels challenging but manageable. If you feel excessively fatigued during the day or have trouble sleeping at night, you may need to adjust the amount or type of physical activity you're doing.
Try puzzles or other mentally stimulating games to fall asleep faster
Mentally stimulating activities, such as solving puzzles or playing games, can help some people unwind and relax before bedtime. However, for others, such activities can have the opposite effect and make it more difficult to fall asleep.
The reason for this is that mentally stimulating activities can increase alertness and activate the brain, making it harder to transition into a relaxed and sleepy state. Additionally, the bright screens of electronic devices used for these activities can also interfere with the production of the sleep hormone melatonin. So, puzzles are good for some people, and bad for others. Which type are you?
If you find that mentally stimulating activities interfere with your sleep, it may be better to avoid them before bedtime. Instead, you could try engaging in relaxing activities, such as reading a book, practicing yoga or meditation, or taking a warm bath, to help you wind down and prepare for sleep.
Insomnia can be fixed. You don’t have to live with this forever. But you might have to make some adjustments in your life. Try everything mentioned in this article. If you’re getting lots of physical exercise, avoiding caffeine and screens before bed, and you still can’t sleep, it might be time to consult a doctor. Good luck and thanks for reading. Now turn your phone off, put it in another room, and picture yourself floating in a canoe and staring up at the sky. That usually works for me. Or I imagine myself going for a long walk. I picture each step in my head. Putting on my shoes, walking out the door, heading down the street, ZzzZzZzZz.
