Safest Ways to Deal With Insomnia

From intelligentliving.co

For an average adult, at least seven hours of sleep is required per night, although what amount of sleep s needed varies from person to person. You could be an insomniac if you aren’t sleeping as much as you should. This means that you need to sleep more, or the quality of your sleep could be better. It also means that you are having trouble falling or staying asleep. Insomnia can significantly disrupt some people’s lives, while it is just a minor inconvenience for others. There are various causes of insomnia as well.

What Causes Insomnia

Insomnia is a sleep disorder characterised by difficulty falling asleep, staying asleep, or both. Before you can begin to remedy it, it is essential to learn the different causes of insomnia to pinpoint how to treat it. There are many potential causes of insomnia, including:

Stress and Anxiety

Stress and anxiety can disrupt the body’s natural sleep-wake cycle, making falling or staying asleep difficult. When we experience stress or anxiety, our bodies release stress hormones such as cortisol and adrenaline, making us feel more alert and on edge. These hormones can interfere with melatonin production, the hormone that helps regulate sleep.

In addition, stress and anxiety can lead to racing thoughts and worries that can keep us awake at night. It can also cause muscle tension and physical discomfort, making relaxing and falling asleep difficult.

Medical Conditions

Medical conditions can cause insomnia in several ways. For example, chronic pain from conditions such as arthritis, back pain, or fibromyalgia can make it difficult to fall asleep or stay asleep. In addition, conditions such as asthma or chronic obstructive pulmonary disease (COPD) can cause breathing difficulties that disrupt sleep.

Conditions such as acid reflux or irritable bowel syndrome (IBS) can cause discomfort that interferes with sleep. Parkinson’s disease, Alzheimer’s disease, or restless legs syndrome (RLS) can also cause sleep disturbances. In addition, hyperthyroidism or menopause can cause hot flashes and other symptoms that disrupt sleep.

Medications

Medications used to treat attention-deficit hyperactivity disorder (ADHD), such as methylphenidate and amphetamines, can interfere with sleep. In addition, some antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), can cause insomnia.

Corticosteroids such as prednisone, used to treat conditions such as asthma, arthritis, and lupus, can cause sleep disturbances. Medications that treat allergies and colds, such as pseudoephedrine, can interfere with sleep. Medicines used to treat high blood pressure and heart disease, such as propranolol, can also cause sleep disturbances.

Substance Abuse

Substance abuse can interfere with sleep and cause insomnia in several ways. Consuming caffeine, whether through coffee, tea, or energy drinks, can interfere with sleep by stimulating the central nervous system and making it difficult to fall asleep or stay asleep. While alcohol can initially make you feel drowsy and help you fall asleep, it can disrupt sleep by reducing the amount of REM sleep you get, causing more frequent awakenings at night.

Nicotine is a stimulant that can interfere with sleep by increasing heart rate and blood pressure, making it difficult to fall or stay asleep. In addition, many recreational drugs, such as cocaine, methamphetamine, and ecstasy, can interfere with sleep by stimulating the central nervous system and causing feelings of alertness and agitation.

Environmental Factors

Environmental factors can play a significant role in causing insomnia or difficulty sleeping. For example, loud or disturbing noises, such as traffic or loud music, can make falling or staying asleep challenging. Exposure to bright lights, such as those from electronic devices or streetlights, can disrupt your circadian rhythm and make it harder to fall asleep. Sleeping in an environment that is too hot or cold can make falling or staying asleep difficult. Sleeping on an uncomfortable mattress or pillow or in a room that is too humid or dry can lead to discomfort and difficulty sleeping.

Stressful or uncomfortable living situations, such as noisy or unsafe neighbourhoods, can contribute to insomnia. Exposure to poor air quality, such as pollution or allergens, can cause respiratory problems and lead to difficulty sleeping. Disrupting your sleep-wake cycle by staying up late or sleeping in can make it harder to fall asleep at night.

Identifying the underlying cause of insomnia and addressing it accordingly is important, whether through lifestyle changes, therapy, medication, or other interventions.

Safest Ways To Deal With Insomnia

If you’re struggling with insomnia, there are several safe and effective ways to manage it. Here are some strategies you can try:

Stick to the Same Sleep Schedule

Try to go to bed and get up at the same time every day, even on weekends. This can help regulate your body’s sleep-wake cycle.

Non-invasive Vagus Nerve Stimulation

Non-invasive vagus nerve stimulation (nVNS) devices have been shown to have the potential to treat insomnia. The vagus nerve is a long nerve that runs from the brain to the abdomen. It plays a crucial role in regulating various bodily functions, including heart rate, digestion, and sleep. Stimulation of the vagus nerve has been shown to help regulate the sleep-wake cycle and improve sleep quality.

Non-invasive vagus nerve stimulation devices deliver a small electrical pulse to the vagus nerve, which stimulates the nerve and can help regulate the body’s sleep-wake cycle. These devices, such as a transcutaneous vagus nerve stimulator (TVNS), are typically worn on the ear and are safe and easy to use.

Have a Cosy Bedtime Routine

Before bed, engage in relaxing activities, such as taking a warm bath, reading a book, deep breathing, or meditation.

Limit Screen Time Before Bed

Exposure to the blue light that electronic devices emit can suppress melatonin production, which makes it harder to fall asleep. Therefore, avoid using electronic devices at least one hour before bed.

Exercise Regularly

Regular exercise can improve sleep quality and help regulate your body’s sleep-wake cycle. Aim to get at least 30 minutes of exercise most days of the week.

Consider Cognitive Behavioral Therapy (CBT)

CBT is a type of talk therapy that can help you identify and change negative thought patterns and behaviors contributing to insomnia.

Avoid Caffeine and Alcohol

Caffeine can disrupt sleep, so avoid consuming it at least six hours before bed. Similarly, while alcohol may make you drowsy, it can disrupt sleep quality and lead to waking up at night.

Create a Sleep-friendly Environment

Creating a sleep-friendly environment is vital to help you fall asleep and stay asleep throughout the night. Here are some tips for creating a sleep-friendly environment:

Keep your bedroom quiet: Avoid any noise that may disturb your sleep, such as traffic, barking dogs, or loud music. Consider using earplugs or a white noise machine if necessary.

Make your bedroom dark: Use blackout curtains or shades to block out light from the outside. You can also consider using an eye mask if necessary.

Keep your bedroom cool: A comfortable temperature for sleeping is typically between 60-67°F (15.6-19.4°C). Use a fan or air conditioning to keep your room at a comfortable temperature.

Use comfortable bedding: Choose a comfortable mattress and pillow that support your body and help you maintain a neutral spine alignment. In addition, make sure your sheets and blankets are comfortable and suitable for the current season.

Keep your bedroom clean and clutter-free: A clean and clutter-free bedroom can promote a sense of calm and relaxation, making it easier to fall asleep.

Limit electronic devices: Electronic devices emit blue light, which can interfere with your body’s production of melatonin and make it harder to fall asleep. Try to limit or avoid using electronic devices in bed.

Develop a bedtime routine: Establishing a bedtime routine can help signal your body that it’s time to sleep. For example, consider taking a warm bath, reading a book, or practicing relaxation techniques such as deep breathing or meditation.

Final Thoughts

If you continue to struggle with insomnia despite trying these strategies, talk to your healthcare provider. They can help you determine if an underlying medical condition contributes to your insomnia and recommend additional treatments if necessary. Above all, you must ensure that you are staying fit and healthy and have a balanced lifestyle to ensure you have a good night's sleep. 

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