Insomnia is the most prevalent among the 90 different sleep disorders classified by scientists

Ricky

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Sleep is important for our health. Our brains get refreshed and energized only if our minds are rested enough through a night of good sleep. Adequate sleep helps in increasing the concentration levels in your mind and your overall productivity. Sleep plays an important role in organizing and laying down memories.

Insomnia is a sleep disorder in which you have trouble falling asleep and staying asleep. Insomnia affects several millions of people around the world. With proper diagnosis and discipline, insomnia is almost treatable every time.

Insomnia is the most prevalent among the 90 different sleep disorders classified by scientists. Technically, insomnia is considered a symptom, not a condition. Insomnia is a red flag for many things that can happen to your brain. It might be stress, it might be depression, or it might be something else.

Sleeping pills may seem like a fast and easy remedy for insomnia. However, the problem is that sleeping pills are only efficient for short-term uses. It is best used only after a doctor’s advice. Usage of sleeping pills has many side effects like dependence, rebound insomnia, and the need for higher dosages.

There are a few more things you’ve to adapt to in your daily lifestyle to get rid of insomnia and to sleep well.

Reduce your coffee intake

There are five stages of sleep that all humans go through. They are:

  1. The transition from being awake to sleep
  2. Light Sleep
  3. Deep slow-wave sleep (SWS)
  4. Very deep SWS
  5. Rapid eye movement (REM) sleep (dreaming occurs at this stage)

This cycle lasts 90 to 120 minutes and usually occurs four times a night. About one-third of your sleeping time is spent on deep SWS.

Coffee contains a stimulant called caffeine, which increases the hormone called dopamine in your brain. Dopamine is a neurotransmitter that elevates your mood. This makes you restless and not sleepy. Caffeine reduces your time of SWS sleep, which can lead to sleep deprivation. SWS sleep makes you feel refreshed and alert in the morning.

Eliminating coffee from your life is unnecessary to cure insomnia, but reducing your coffee consumption would help a lot.

Reduce your sugar intake

Eating too many foods containing sugar leads to an increase in your blood sugar levels. This will stimulate you and make you energetic. You will feel less tired and won’t want to sleep after feeling energetic. Sugar uses up a lot of magnesium in your body, which aids you in falling asleep.

The deficiency of magnesium in your diet may cause insomnia. Magnesium should be consumed along with calcium for proper absorption. The less you consume sugar during the day, the more deeply you can sleep during the night.

Foods you can eat to enhance sleep are seaweed, dairy products, foods rich in calcium, foods rich in L-tryptophan like beans, lentils, nuts, whole grains, and poultry (L-tryptophan is an amino acid that encourages drowsiness). Foods rich in Vitamin B are also helpful.

Avoid napping during the day

Keep a good sleep schedule. Have a very relaxing bedtime routine. Napping is good for you if you are sleep-deprived. But don’t nap unnecessarily late in the day because this can negatively affect your sleep. Nap only when it's necessary to do so.

Naps don’t affect the sleep quality for anybody, but if you’re suffering from insomnia, napping can worsen your sleep schedule. Whenever you take naps, keep it short and take it in the early afternoon.

Don’t eat a big meal late in the evening

Eating big meals in the late evening hours will disrupt your sleeping patterns. When you eat large meals before going to bed, you risk getting acid reflux or having indigestion problems. If you give your digestive system a rest by not eating at night or eating less, your body will be at ease and you could sleep more deeply.

Going to bed hungry is a thing you must avoid. Although it is discouraged to avoid late-night snacking, starving yourself to bed is also not helpful at all. This is because your body needs energy to function, even while you are sleeping. The best time to eat in the evening is 3 hours before bedtime, allowing your stomach to properly digest the food and help you fall asleep faster.

Summary

Insomnia affects millions of people around the world. It is considered one of the most prevalent sleep disorders in the world. Although sleeping pills seem like a quick remedy for insomnia, they have side effects. To get rid of insomnia, bring in new habits in your lifestyle which are:

  • Reduce your coffee intake
  • Reduce your sugar intake
  • Avoid napping during the day
  • Don’t eat a big meal in the evening

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